Plums vs. Tomato Sauce
Nutrition comparison of Plums and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and tomato sauce:
- Plum has more lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than plum.
- Tomato sauce has 54% less carbohydrates than plum.
- Tomato sauce has 64% less sugar than plum.
- Tomato sauce has more riboflavin, niacin and Vitamin B6.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has 48% less calories than plum - plum has 46 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, plums is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Plums has a macronutrient ratio of 6:89:5 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Tomato Sauce | |
|---|---|---|
| Protein | 6% | 17% |
| Carbohydrates | 89% | 74% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 54% less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Plums and tomato sauce contain similar amounts of dietary fiber - plum has 1.4g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Tomato sauce has 64% less sugar than plum - plum has 9.9g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Plums and tomato sauce contain similar amounts of protein - plum has 0.7g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both plums and tomato sauce are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Plum has 36% more Vitamin C than tomato sauce - plum has 9.5mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Plums and tomato sauce contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Plums and tomato sauce contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Plums and tomato sauce contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin, niacin and Vitamin B6. Both plums and tomato sauce contain significant amounts of thiamin, pantothenic acid and folate.
| Plums | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.028 MG | 0.024 MG |
| Riboflavin | 0.026 MG | 0.065 MG |
| Niacin | 0.417 MG | 0.991 MG |
| Pantothenic acid | 0.135 MG | 0.309 MG |
| Vitamin B6 | 0.029 MG | 0.098 MG |
| Folate | 5 UG | 9 UG |
Minerals
calcium
Plums and tomato sauce contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 465% more iron than plum - plum has 0.17mg 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 89% more potassium than plum - plum has 157mg 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, plum has more lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than plum per 100 grams. Both plums and tomato sauce contain significant amounts of beta-carotene.
| Plums | Tomato Sauce | |
|---|---|---|
| beta-carotene | 190 UG | 259 UG |
| lutein + zeaxanthin | 73 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than plum per 100 grams.
| Plums | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.044 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: Plums (Plums, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Plums 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 plums or tomato sauce contain more calories in 100 grams?Tomato sauce has 50% less calories than plum - plum has 46 calories in 100g and tomato sauce has 24 calories.
Does plums or tomato sauce have more carbohydrates?
By weight, tomato sauce has 50% fewer carbohydrates than plum - plum has 11.4g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.