Apple vs. Tomato Sauce
Nutrition comparison of Apple and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and tomato sauce:
- Apple is a great source of dietary fiber.
- Tomato sauce has 54% less calories than apple.
- Tomato sauce has 62% less carbohydrates than apple.
- Tomato sauce has 66% less sugar than apple.
- Tomato sauce has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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 54% less calories than apple - tomato sauce has 24 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and lighter in fat compared to tomato sauce per calorie. Apple has a macronutrient ratio of 2:96:3 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Tomato Sauce | |
|---|---|---|
| Protein | 2% | 17% |
| Carbohydrates | 96% | 74% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 62% less carbohydrates than apple - tomato sauce has 5.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 60% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Tomato sauce has 66% less sugar than apple - tomato sauce has 3.6g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Tomato sauce and apple contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both tomato sauce and apple are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 52% more Vitamin C than apple - tomato sauce has 7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Tomato sauce and apple contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Tomato sauce and apple contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Tomato sauce and apple contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both apple and tomato sauce contain significant amounts of thiamin and folate.
| Apple | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.017 MG | 0.024 MG |
| Riboflavin | 0.026 MG | 0.065 MG |
| Niacin | 0.091 MG | 0.991 MG |
| Pantothenic acid | 0.061 MG | 0.309 MG |
| Vitamin B6 | 0.041 MG | 0.098 MG |
| Folate | 3 UG | 9 UG |
Minerals
calcium
Tomato sauce and apple contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Tomato sauce has 700% more iron than apple - tomato sauce has 0.96mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 178% more potassium than apple - tomato sauce has 297mg of potassium per 100 grams and apple has 107mg 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 apple and tomato sauce contain significant amounts of lutein + zeaxanthin.
| Apple | Tomato Sauce | |
|---|---|---|
| beta-carotene | 27 UG | 259 UG |
| lutein + zeaxanthin | 29 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Apple | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.005 G |
| Total | 0.009 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than apple per 100 grams.
| Apple | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.043 G | 0.115 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Tomato Sauce (Tomato products, canned, sauce) .
Apple 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 tomato sauce or apple contain more calories in 100 grams?Tomato sauce has 50% less calories than apple - tomato sauce has 24 calories in 100g and apple has 52 calories.
Does tomato sauce or apple have more carbohydrates?
By weight, tomato sauce has 60% fewer carbohydrates than apple - tomato sauce has 5.3g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.