Russet Potato vs. Tomato Sauce
Nutrition comparison of Russet Potato and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
russet potato
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in russet potato and tomato sauce:
- Both russet potato and tomato sauce are high in potassium.
- Russet potato has more thiamin and Vitamin B6.
- Tomato sauce has 70% less calories than russet potato.
- Tomato sauce has 71% less carbohydrates than russet potato.
USDA sources for nutritional information: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has 70% less calories than russet potato - russet potato has 79 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, russet potato is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Russet potato has a macronutrient ratio of 11:89:1 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Russet Potato | Tomato Sauce | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 89% | 74% |
| Fat | 1% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 71% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Russet potato and tomato sauce contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Russet potato and tomato sauce contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Russet potato and tomato sauce contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both russet potato and tomato sauce are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Russet potato and tomato sauce contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Tomato sauce has more Vitamin A than russet potato - tomato sauce has 22ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Tomato sauce has 143 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Russet potato and tomato sauce contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin and Vitamin B6. Both russet potato and tomato sauce contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Russet Potato | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.082 MG | 0.024 MG |
| Riboflavin | 0.033 MG | 0.065 MG |
| Niacin | 1.035 MG | 0.991 MG |
| Pantothenic acid | 0.301 MG | 0.309 MG |
| Vitamin B6 | 0.345 MG | 0.098 MG |
| Folate | 14 UG | 9 UG |
Minerals
calcium
Russet potato and tomato sauce contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Russet potato and tomato sauce contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both russet potato and tomato sauce are high in potassium. Russet potato has 40% more potassium than tomato sauce - russet potato has 417mg of potassium per 100 grams and tomato sauce has 297mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Russet Potato | Tomato Sauce | |
|---|---|---|
| lutein + zeaxanthin | 5 UG | 24 UG |
| beta-carotene | ~ | 259 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both russet potato and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Russet Potato | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.005 G |
| Total | 0.01 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than russet potato per 100 grams.
| Russet Potato | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.032 G | 0.115 G |
| Total | 0.032 G | 0.115 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Tomato Sauce (Tomato products, canned, sauce) .
Russet Potato g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or tomato sauce contain more calories in 100 grams?Tomato sauce has 70% less calories than russet potato - russet potato has 79 calories in 100g and tomato sauce has 24 calories.
Does russet potato or tomato sauce have more carbohydrates?
By weight, tomato sauce has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does russet potato or tomato sauce contain more potassium?
Both russet potato and tomato sauce are high in potassium. Russet potato has 40% more potassium than tomato sauce - russet potato has 417mg of potassium in 100 grams and tomato sauce has 297mg of potassium.