Cheese vs. Tomato Sauce
Nutrition comparison of Cheese and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and tomato sauce:
- Cheese has more riboflavin and Vitamin B12, however, tomato sauce contains more niacin.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Tomato sauce has signficantly more dietary fiber than cheese.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and tomato sauce has 94% less calories than cheese - tomato sauce has 24 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Cheese has a macronutrient ratio of 25:0:75 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Tomato Sauce | |
|---|---|---|
| Protein | 25% | 17% |
| Carbohydrates | ~ | 74% |
| Fat | 75% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and cheese contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Tomato sauce has signficantly more dietary fiber than cheese - tomato sauce has 1.5g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than tomato sauce - tomato sauce has 3.6g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 18 times more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and tomato sauce has 100% less saturated fat than cheese - tomato sauce has 0.04g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Tomato sauce has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and tomato sauce does not contain significant amounts.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than cheese - tomato sauce has 7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 691% more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than tomato sauce - cheese has 21iu of Vitamin D per 100 grams and tomato sauce does not contain significant amounts.
Vitamin E
Tomato sauce and cheese contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Tomato sauce and cheese contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin and Vitamin B12, however, tomato sauce contains more niacin. Both cheese and tomato sauce contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cheese | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.023 MG | 0.024 MG |
| Riboflavin | 0.318 MG | 0.065 MG |
| Niacin | 0.114 MG | 0.991 MG |
| Pantothenic acid | 0.249 MG | 0.309 MG |
| Vitamin B6 | 0.061 MG | 0.098 MG |
| Folate | 13 UG | 9 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 46 times more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Tomato sauce and cheese contain similar amounts of iron - tomato sauce has 0.96mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 249% more potassium than cheese - tomato sauce has 297mg of potassium per 100 grams and cheese has 85mg 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,
| Cheese | Tomato Sauce | |
|---|---|---|
| beta-carotene | 56 UG | 259 UG |
| lycopene | ~ | 13895 UG |
| lutein + zeaxanthin | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Cheese | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.005 G |
| Total | 0.332 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than tomato sauce per 100 grams.
| Cheese | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.532 G | 0.115 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Tomato Sauce (Tomato products, canned, sauce) .
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and tomato sauce has 90% less calories than cheese - tomato sauce has 24 calories in 100g and cheese has 384 calories.
Does tomato sauce or cheese have more carbohydrates?
By weight, tomato sauce and cheese contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does tomato sauce or cheese contain more calcium?
Cheese is a rich source of calcium and it has 46 times more calcium than tomato sauce - tomato sauce has 14mg of calcium in 100 grams and cheese has 659mg of calcium.