Avocado vs. Tomato Sauce
Nutrition comparison of Avocado and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and tomato sauce:
- Both tomato sauce and avocado are high in potassium.
- Avocado has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber.
- Tomato sauce has 50.8 times less saturated fat than avocado.
- Tomato sauce has more beta-carotene and lycopene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than tomato sauce.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and tomato sauce has 86% less calories than avocado - tomato sauce has 24 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Avocado has a macronutrient ratio of 4:19:77 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Tomato Sauce | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 19% | 74% |
| Fat | 77% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and avocado contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 353% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Tomato sauce and avocado contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Tomato sauce and avocado contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Tomato sauce has 50.8 times less saturated fat than avocado - tomato sauce has 0.04g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Tomato sauce and avocado contain similar amounts of Vitamin C - tomato sauce has 7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Tomato sauce and avocado contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Tomato sauce and avocado contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Tomato sauce and avocado contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both avocado and tomato sauce contain significant amounts of niacin.
| Avocado | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.075 MG | 0.024 MG |
| Riboflavin | 0.143 MG | 0.065 MG |
| Niacin | 1.912 MG | 0.991 MG |
| Pantothenic acid | 1.463 MG | 0.309 MG |
| Vitamin B6 | 0.287 MG | 0.098 MG |
| Folate | 89 UG | 9 UG |
Minerals
calcium
Tomato sauce and avocado contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Tomato sauce and avocado contain similar amounts of iron - tomato sauce has 0.96mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both tomato sauce and avocado are high in potassium. Avocado has 71% more potassium than tomato sauce - tomato sauce has 297mg of potassium per 100 grams and avocado has 507mg 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 avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than tomato sauce per 100 grams.
| Avocado | Tomato Sauce | |
|---|---|---|
| beta-carotene | 63 UG | 259 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Avocado | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.005 G |
| Total | 0.125 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than tomato sauce per 100 grams.
| Avocado | Tomato Sauce | |
|---|---|---|
| linoleic acid | 1.674 G | 0.115 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Tomato Sauce (Tomato products, canned, sauce) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and tomato sauce has 90% less calories than avocado - tomato sauce has 24 calories in 100g and avocado has 167 calories.
Does tomato sauce or avocado have more carbohydrates?
By weight, tomato sauce and avocado contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does tomato sauce or avocado contain more potassium?
Both tomato sauce and avocado are high in potassium. Avocado has 70% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and avocado has 507mg of potassium.