Watermelon vs. Tomato Sauce
Nutrition comparison of Watermelon and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and tomato sauce:
- Tomato sauce has more riboflavin, niacin and Vitamin B6.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and tomato sauce contain similar amounts of calories - watermelon has 30 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, watermelon is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Tomato Sauce | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 90% | 74% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and tomato sauce contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Tomato sauce has 275% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Watermelon and tomato sauce contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Watermelon and tomato sauce contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both watermelon and tomato sauce are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Watermelon and tomato sauce contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Watermelon and tomato sauce contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Watermelon and tomato sauce contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Watermelon and tomato sauce contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin, niacin and Vitamin B6. Both watermelon and tomato sauce contain significant amounts of thiamin, pantothenic acid and folate.
| Watermelon | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.033 MG | 0.024 MG |
| Riboflavin | 0.021 MG | 0.065 MG |
| Niacin | 0.178 MG | 0.991 MG |
| Pantothenic acid | 0.221 MG | 0.309 MG |
| Vitamin B6 | 0.045 MG | 0.098 MG |
| Folate | 3 UG | 9 UG |
Minerals
calcium
Watermelon and tomato sauce contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 300% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 165% more potassium than watermelon - watermelon has 112mg 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, both watermelon and tomato sauce contain significant amounts of beta-carotene.
| Watermelon | Tomato Sauce | |
|---|---|---|
| beta-carotene | 303 UG | 259 UG |
| lycopene | 4532 UG | 13895 UG |
| lutein + zeaxanthin | 8 UG | 24 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than watermelon per 100 grams.
| Watermelon | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.05 G | 0.115 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Watermelon 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 watermelon or tomato sauce contain more calories in 100 grams?Watermelon and tomato sauce contain similar amounts of calories - watermelon has 30 calories in 100g and tomato sauce has 24 calories.
Does watermelon or tomato sauce have more carbohydrates?
By weight, watermelon and tomato sauce contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.