Tomato vs. Tomato Sauce

Nutrition comparison of Tomato and Tomato Sauce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tomato versus tomato sauce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tomato and tomato sauce:

  • Both tomato sauce and tomato are high in potassium.
  • Tomato has more alpha-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than tomato.
  • Tomato is a great source of Vitamin C.
  • Tomato sauce has more riboflavin and pantothenic acid.
Detailed nutritional comparison of tomato and tomato sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tomato (Tomatoes, red, ripe, raw, year round average) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Image of Tomato src
Image of Tomato Sauce src

Calories and Carbs

calories

Tomato sauce and tomato contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, tomato is similar to tomato sauce for protein, carbs and fat. Tomato has a macronutrient ratio of 17:74:9 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tomato Tomato Sauce
Protein 17% 17%
Carbohydrates 74% 74%
Fat 9% 9%
Alcohol ~ ~

carbohydrates

Tomato sauce and tomato contain similar amounts carbs - tomato sauce has 5.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Tomato sauce and tomato contain similar amounts of dietary fiber - tomato sauce has 1.5g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Tomato sauce and tomato contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Tomato sauce and tomato contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Both tomato sauce and tomato are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 96% more Vitamin C than tomato sauce - tomato sauce has 7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato sauce and tomato contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Tomato sauce and tomato contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Tomato sauce and tomato contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

Tomato sauce has more riboflavin and pantothenic acid. Both tomato and tomato sauce contain significant amounts of thiamin, niacin, Vitamin B6 and folate.

Tomato Tomato Sauce
Thiamin 0.037 MG 0.024 MG
Riboflavin 0.019 MG 0.065 MG
Niacin 0.594 MG 0.991 MG
Pantothenic acid 0.089 MG 0.309 MG
Vitamin B6 0.08 MG 0.098 MG
Folate 15 UG 9 UG

Minerals

calcium

Tomato sauce and tomato contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Tomato sauce has 256% more iron than tomato - tomato sauce has 0.96mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both tomato sauce and tomato are high in potassium. Tomato sauce has 25% more potassium than tomato - tomato sauce has 297mg of potassium per 100 grams and tomato has 237mg 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, tomato has more alpha-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than tomato per 100 grams. Both tomato and tomato sauce contain significant amounts of beta-carotene.

Tomato Tomato Sauce
beta-carotene 449 UG 259 UG
alpha-carotene 101 UG ~
lycopene 2573 UG 13895 UG
lutein + zeaxanthin 123 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both tomato and tomato sauce contain small amounts of alpha linoleic acid (ALA).

Tomato Tomato Sauce
alpha linoleic acid 0.003 G 0.005 G
Total 0.003 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, both tomato and tomato sauce contain significant amounts of linoleic acid.

Tomato Tomato Sauce
linoleic acid 0.08 G 0.115 G
Total 0.08 G 0.115 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Tomato or Tomato Sauce .

Note: The specific food items compared are: Tomato (Tomatoes, red, ripe, raw, year round average) and Tomato Sauce (Tomato products, canned, sauce) .

Tomato g

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