Cranberry vs. Tomato Sauce
Nutrition comparison of Cranberry and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and tomato sauce:
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Tomato sauce has 56% less carbohydrates than cranberry.
- Tomato sauce has more beta-carotene and lycopene than cranberry, however, cranberry contains more lutein + zeaxanthin than tomato sauce.
- Tomato sauce has more riboflavin, niacin and folate.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, 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 cranberry - tomato sauce has 24 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and lighter in fat compared to tomato sauce per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Tomato Sauce | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 95% | 74% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 56% less carbohydrates than cranberry - tomato sauce has 5.3g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 140% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Tomato sauce and cranberry contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Tomato sauce and cranberry contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both tomato sauce and cranberry are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 100% more Vitamin C than tomato sauce - tomato sauce has 7mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Tomato sauce and cranberry contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Tomato sauce and cranberry contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Tomato sauce and cranberry contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin, niacin and folate. Both cranberry and tomato sauce contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cranberry | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.012 MG | 0.024 MG |
| Riboflavin | 0.02 MG | 0.065 MG |
| Niacin | 0.101 MG | 0.991 MG |
| Pantothenic acid | 0.295 MG | 0.309 MG |
| Vitamin B6 | 0.057 MG | 0.098 MG |
| Folate | 1 UG | 9 UG |
Minerals
calcium
Tomato sauce and cranberry contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Tomato sauce has 317% more iron than cranberry - tomato sauce has 0.96mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 271% more potassium than cranberry - tomato sauce has 297mg of potassium per 100 grams and cranberry has 80mg 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 cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than tomato sauce per 100 grams.
| Cranberry | Tomato Sauce | |
|---|---|---|
| beta-carotene | 38 UG | 259 UG |
| lutein + zeaxanthin | 91 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Cranberry | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.005 G |
| Total | 0.022 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than cranberry per 100 grams.
| Cranberry | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.033 G | 0.115 G |
| Total | 0.033 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: Cranberry (Cranberries, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Cranberry 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 cranberry contain more calories in 100 grams?Tomato sauce has 50% less calories than cranberry - tomato sauce has 24 calories in 100g and cranberry has 46 calories.
Does tomato sauce or cranberry have more carbohydrates?
By weight, tomato sauce has 60% fewer carbohydrates than cranberry - tomato sauce has 5.3g of carbs for 100g and cranberry has 12g of carbohydrates.