Mango Juice vs. Tomato Sauce
Nutrition comparison of Mango Juice and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and tomato sauce:
- Mango juice is a great source of Vitamin C.
- Tomato sauce has 53% less calories than mango juice.
- Tomato sauce has 60% less carbohydrates than mango juice.
- Tomato sauce has 71% less sugar than mango juice.
- Tomato sauce has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has 53% less calories than mango juice - mango juice has 51 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, mango juice is lighter in protein, much heavier in carbs and lighter in fat compared to tomato sauce per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Tomato Sauce | |
|---|---|---|
| Protein | 1% | 17% |
| Carbohydrates | 98% | 74% |
| Fat | 1% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 60% less carbohydrates than mango juice - mango juice has 13.1g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Tomato sauce has 400% more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Tomato sauce has 71% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Mango juice and tomato sauce contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both mango juice and tomato sauce are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 117% more Vitamin C than tomato sauce - mango juice has 15.2mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Mango juice and tomato sauce contain similar amounts of Vitamin A - mango juice has 35ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Mango juice and tomato sauce contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Mango juice and tomato sauce contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both mango juice and tomato sauce contain significant amounts of folate.
| Mango Juice | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.003 MG | 0.024 MG |
| Riboflavin | 0.003 MG | 0.065 MG |
| Niacin | 0.08 MG | 0.991 MG |
| Pantothenic acid | 0.07 MG | 0.309 MG |
| Vitamin B6 | 0.015 MG | 0.098 MG |
| Folate | 7 UG | 9 UG |
Minerals
calcium
Mango juice and tomato sauce contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 167% more iron than mango juice - mango juice has 0.36mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 11 times more potassium than mango juice - mango juice has 24mg 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, both mango juice and tomato sauce contain significant amounts of beta-carotene.
| Mango Juice | Tomato Sauce | |
|---|---|---|
| beta-carotene | 402 UG | 259 UG |
| lycopene | ~ | 13895 UG |
| lutein + zeaxanthin | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango juice and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Mango Juice | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.005 G |
| Total | 0.008 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.003 G | 0.115 G |
| Total | 0.003 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: Mango Juice (Mango nectar, canned) and Tomato Sauce (Tomato products, canned, sauce) .
Mango Juice 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 mango juice or tomato sauce contain more calories in 100 grams?Tomato sauce has 50% less calories than mango juice - mango juice has 51 calories in 100g and tomato sauce has 24 calories.
Does mango juice or tomato sauce have more carbohydrates?
By weight, tomato sauce has 60% fewer carbohydrates than mango juice - mango juice has 13.1g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.