Carrots vs. Tomato Sauce
Nutrition comparison of Carrots and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and tomato sauce:
- Both tomato sauce and carrots are high in potassium.
- Carrot has more beta-carotene, alpha-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than carrot.
- Carrot has more thiamin and folate.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A.
USDA sources for nutritional information: Carrots (Carrots, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce and carrots contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Carrots has a macronutrient ratio of 9:87:5 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Tomato Sauce | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 87% | 74% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and carrots contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 87% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Tomato sauce and carrots contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Tomato sauce and carrots contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both tomato sauce and carrots are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato sauce and carrots contain similar amounts of Vitamin C - tomato sauce has 7mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 36 times more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Tomato sauce and carrots contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Tomato sauce and carrots contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more thiamin and folate. Both carrots and tomato sauce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Carrots | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.066 MG | 0.024 MG |
| Riboflavin | 0.058 MG | 0.065 MG |
| Niacin | 0.983 MG | 0.991 MG |
| Pantothenic acid | 0.273 MG | 0.309 MG |
| Vitamin B6 | 0.138 MG | 0.098 MG |
| Folate | 19 UG | 9 UG |
Minerals
calcium
Carrot has 136% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Tomato sauce has 220% more iron than carrot - tomato sauce has 0.96mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both tomato sauce and carrots are high in potassium. Tomato sauce is very similar to tomato sauce for potassium - tomato sauce has 297mg of potassium per 100 grams and carrot has 320mg 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, carrot has more beta-carotene, alpha-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than carrot per 100 grams.
| Carrots | Tomato Sauce | |
|---|---|---|
| beta-carotene | 8285 UG | 259 UG |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | 13895 UG |
| lutein + zeaxanthin | 256 UG | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both carrots and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Carrots | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.005 G |
| Total | 0.002 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both carrots and tomato sauce contain significant amounts of linoleic acid.
| Carrots | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.1 G | 0.115 G |
| Total | 0.1 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: Carrots (Carrots, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Carrots g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 tomato sauce or carrots contain more calories in 100 grams?Tomato sauce and carrots contain similar amounts of calories - tomato sauce has 24 calories in 100g and carrot has 41 calories.
Does tomato sauce or carrots have more carbohydrates?
By weight, tomato sauce and carrots contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does tomato sauce or carrots contain more potassium?
Both tomato sauce and carrots are high in potassium. Tomato sauce is very similar to tomato sauce for potassium - tomato sauce has 297mg of potassium in 100 grams and carrot has 320mg of potassium.