Kefir vs. Tomato Sauce
Nutrition comparison of Kefir and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and tomato sauce:
- Kefir is an excellent source of Vitamin A and calcium.
- Tomato sauce has more niacin, however, kefir contains more Vitamin B12.
- Tomato sauce has signficantly more dietary fiber than kefir.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce and kefir contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, much lighter in carbs and heavier in fat compared to tomato sauce per calorie. Kefir has a macronutrient ratio of 35:44:21 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Tomato Sauce | |
|---|---|---|
| Protein | 35% | 17% |
| Carbohydrates | 44% | 74% |
| Fat | 21% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and kefir contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Tomato sauce has signficantly more dietary fiber than kefir - tomato sauce has 1.5g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Tomato sauce and kefir contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 216% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both tomato sauce and kefir are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and tomato sauce are low in trans fat - kefir has 0.04g of trans fat per 100 grams and tomato sauce does not contain significant amounts.
cholesterol
Both kefir and tomato sauce are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and tomato sauce does not contain significant amounts.
Vitamins
Vitamin C
Tomato sauce has 34 times more Vitamin C than kefir - tomato sauce has 7mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 677% more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than tomato sauce - kefir has 41iu of Vitamin D per 100 grams and tomato sauce does not contain significant amounts.
Vitamin E
Tomato sauce has 71 times more Vitamin E than kefir - tomato sauce has 1.4mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Tomato sauce and kefir contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Tomato sauce has more niacin, however, kefir contains more Vitamin B12. Both kefir and tomato sauce contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Kefir | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.03 MG | 0.024 MG |
| Riboflavin | 0.135 MG | 0.065 MG |
| Niacin | 0.15 MG | 0.991 MG |
| Pantothenic acid | 0.385 MG | 0.309 MG |
| Vitamin B6 | 0.058 MG | 0.098 MG |
| Folate | 13 UG | 9 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 829% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Tomato sauce has 23 times more iron than kefir - tomato sauce has 0.96mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 81% more potassium than kefir - tomato sauce has 297mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Kefir | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.005 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than kefir per 100 grams.
| Kefir | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.115 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Tomato Sauce (Tomato products, canned, sauce) .
Kefir 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 kefir contain more calories in 100 grams?Tomato sauce and kefir contain similar amounts of calories - tomato sauce has 24 calories in 100g and kefir has 43 calories.
Is tomato sauce or kefir better for protein?
Kefir has 220% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and kefir has 3.8g of protein.
Does tomato sauce or kefir have more carbohydrates?
By weight, tomato sauce and kefir contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
Does tomato sauce or kefir contain more calcium?
Kefir is a rich source of calcium and it has 830% more calcium than tomato sauce - tomato sauce has 14mg of calcium in 100 grams and kefir has 130mg of calcium.