Chicken vs. Tomato Sauce
Nutrition comparison of Cooked Chicken and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and tomato sauce:
- Both tomato sauce and chicken are high in potassium.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chicken is an excellent source of protein.
- Tomato sauce has 74.8 times less saturated fat than chicken.
- Tomato sauce has signficantly less cholesterol than chicken.
- Tomato sauce has signficantly more dietary fiber than chicken.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and tomato sauce has 87% less calories than chicken - tomato sauce has 24 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Chicken has a macronutrient ratio of 49:0:51 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Tomato Sauce | |
|---|---|---|
| Protein | 49% | 17% |
| Carbohydrates | ~ | 74% |
| Fat | 51% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than tomato sauce - tomato sauce has 5.3g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Tomato sauce has signficantly more dietary fiber than chicken - tomato sauce has 1.5g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than tomato sauce - tomato sauce has 3.6g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 18 times more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Tomato sauce has 74.8 times less saturated fat than chicken - tomato sauce has 0.04g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and tomato sauce are low in trans fat - chicken has 0.09g of trans fat per 100 grams and tomato sauce does not contain significant amounts.
cholesterol
Tomato sauce has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and tomato sauce does not contain significant amounts.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than chicken - tomato sauce has 7mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Tomato sauce has more Vitamin A than chicken - tomato sauce has 22ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Tomato sauce and chicken contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Tomato sauce and chicken contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken and tomato sauce contain significant amounts of folate.
| Chicken | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.121 MG | 0.024 MG |
| Riboflavin | 0.302 MG | 0.065 MG |
| Niacin | 7.107 MG | 0.991 MG |
| Pantothenic acid | 1.327 MG | 0.309 MG |
| Vitamin B6 | 0.538 MG | 0.098 MG |
| Folate | 2 UG | 9 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Tomato sauce and chicken contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Tomato sauce and chicken contain similar amounts of iron - tomato sauce has 0.96mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both tomato sauce and chicken are high in potassium. Chicken has 128% more potassium than tomato sauce - tomato sauce has 297mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than tomato sauce per 100 grams.
| Chicken | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.005 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than tomato sauce per 100 grams.
| Chicken | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.115 G |
| Total | 1.838 G | 0.115 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chicken or Tomato Sauce .
Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Tomato Sauce (Tomato products, canned, sauce) .
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and tomato sauce has 90% less calories than chicken - tomato sauce has 24 calories in 100g and chicken has 189 calories.
Is tomato sauce or chicken better for protein?
Chicken is a fantastic source of protein and it has 18 times more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and chicken has 23.3g of protein.
Does tomato sauce or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than tomato sauce - tomato sauce has 5.3g of carbs for 100g and chicken has no carbs..
Does tomato sauce or chicken contain more potassium?
Both tomato sauce and chicken are high in potassium. Chicken has 130% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and chicken has 677mg of potassium.