Kiwi vs. Tomato Sauce
Nutrition comparison of Kiwi and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and tomato sauce:
- Both kiwi and tomato sauce are high in potassium.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
- Tomato sauce has 60% less sugar than kiwi.
- Tomato sauce has 61% less calories than kiwi.
- Tomato sauce has 64% less carbohydrates than kiwi.
- Tomato sauce has more beta-carotene and lycopene than kiwi, however, kiwi contains more lutein + zeaxanthin than tomato sauce.
- Tomato sauce has more riboflavin and niacin, however, kiwi contains more folate.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has 61% less calories than kiwi - kiwi has 61 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to tomato sauce for fat. Kiwi has a macronutrient ratio of 7:87:7 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Tomato Sauce | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 87% | 74% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 64% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 100% more dietary fiber than tomato sauce - kiwi has 3g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Tomato sauce has 60% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Kiwi and tomato sauce contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both kiwi and tomato sauce are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 12 times more Vitamin C than tomato sauce - kiwi has 92.7mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Kiwi and tomato sauce contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Kiwi and tomato sauce contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Kiwi has 13 times more Vitamin K than tomato sauce - kiwi has 40.3ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin and niacin, however, kiwi contains more folate. Both kiwi and tomato sauce contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Kiwi | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.027 MG | 0.024 MG |
| Riboflavin | 0.025 MG | 0.065 MG |
| Niacin | 0.341 MG | 0.991 MG |
| Pantothenic acid | 0.183 MG | 0.309 MG |
| Vitamin B6 | 0.063 MG | 0.098 MG |
| Folate | 25 UG | 9 UG |
Minerals
calcium
Kiwi has 143% more calcium than tomato sauce - kiwi has 34mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 210% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both kiwi and tomato sauce are high in potassium. Kiwi has a little more potassium (5%) than tomato sauce by weight - kiwi has 312mg 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, tomato sauce has more beta-carotene and lycopene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than tomato sauce per 100 grams.
| Kiwi | Tomato Sauce | |
|---|---|---|
| beta-carotene | 52 UG | 259 UG |
| lutein + zeaxanthin | 122 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Kiwi | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.005 G |
| Total | 0.042 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than tomato sauce per 100 grams.
| Kiwi | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.246 G | 0.115 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Kiwi 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 kiwi or tomato sauce contain more calories in 100 grams?Tomato sauce has 60% less calories than kiwi - kiwi has 61 calories in 100g and tomato sauce has 24 calories.
Does kiwi or tomato sauce have more carbohydrates?
By weight, tomato sauce has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and tomato sauce has 5.3g of carbohydrates.
Does kiwi or tomato sauce contain more potassium?
Both kiwi and tomato sauce are high in potassium. Kiwi has a little more potassium ( 10%) than tomato sauce by weight - kiwi has 312mg of potassium in 100 grams and tomato sauce has 297mg of potassium.