Egg vs. Tomato Sauce
Nutrition comparison of Egg and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and tomato sauce:
- Egg has more lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more beta-carotene and lycopene than egg.
- Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, tomato sauce contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Tomato sauce has 75.2 times less saturated fat than egg.
- Tomato sauce has signficantly more dietary fiber than egg.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and tomato sauce has 83% less calories than egg - tomato sauce has 24 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Egg has a macronutrient ratio of 36:2:62 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Tomato Sauce | |
|---|---|---|
| Protein | 36% | 17% |
| Carbohydrates | 2% | 74% |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and egg contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Tomato sauce has signficantly more dietary fiber than egg - tomato sauce has 1.5g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Tomato sauce and egg contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 947% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Tomato sauce has 75.2 times less saturated fat than egg - tomato sauce has 0.04g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and tomato sauce are low in trans fat - egg has 0.04g of trans fat per 100 grams and tomato sauce does not contain significant amounts.
cholesterol
Egg is high in cholesterol and tomato sauce has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and tomato sauce does not contain significant amounts.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than egg - tomato sauce has 7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 627% more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than tomato sauce - egg has 82iu of Vitamin D per 100 grams and tomato sauce does not contain significant amounts.
Vitamin E
Tomato sauce and egg contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Tomato sauce and egg contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, tomato sauce contains more niacin. Both egg and tomato sauce contain significant amounts of thiamin and Vitamin B6.
| Egg | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.024 MG |
| Riboflavin | 0.457 MG | 0.065 MG |
| Niacin | 0.075 MG | 0.991 MG |
| Pantothenic acid | 1.533 MG | 0.309 MG |
| Vitamin B6 | 0.17 MG | 0.098 MG |
| Folate | 47 UG | 9 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 300% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 82% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 115% more potassium than egg - tomato sauce has 297mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more beta-carotene and lycopene than egg per 100 grams.
| Egg | Tomato Sauce | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 24 UG |
| beta-carotene | ~ | 259 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than tomato sauce per 100 grams.
| Egg | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.005 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than tomato sauce per 100 grams.
| Egg | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.115 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Tomato Sauce (Tomato products, canned, sauce) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and tomato sauce has 80% less calories than egg - tomato sauce has 24 calories in 100g and egg has 143 calories.
Is tomato sauce or egg better for protein?
Egg is a fantastic source of protein and it has 950% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and egg has 12.6g of protein.
Does tomato sauce or egg have more carbohydrates?
By weight, tomato sauce and egg contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.