Cranberry Juice vs. Tomato Sauce
Nutrition comparison of Cranberry Juice 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 juice
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and tomato sauce:
- Tomato sauce has 56% less carbohydrates than cranberry juice.
- Tomato sauce has 71% less sugar than cranberry juice.
- Tomato sauce has more beta-carotene and lycopene than cranberry juice, however, cranberry juice contains more lutein + zeaxanthin than tomato sauce.
- Tomato sauce has more riboflavin, niacin, pantothenic acid and folate.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) 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 juice - cranberry juice has 46 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, cranberry juice is lighter in protein, much heavier in carbs and lighter in fat compared to tomato sauce per calorie. Cranberry juice has a macronutrient ratio of 3:95:2 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Tomato Sauce | |
|---|---|---|
| Protein | 3% | 17% |
| Carbohydrates | 95% | 74% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 56% less carbohydrates than cranberry juice - cranberry juice has 12.2g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Tomato sauce has 14 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Tomato sauce has 71% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Cranberry juice and tomato sauce contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both cranberry juice and tomato sauce are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Cranberry juice and tomato sauce contain similar amounts of Vitamin C - cranberry juice has 9.3mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Tomato sauce has 1000% more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Cranberry juice and tomato sauce contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Cranberry juice and tomato sauce contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin, niacin, pantothenic acid and folate. Both cranberry juice and tomato sauce contain significant amounts of thiamin and Vitamin B6.
| Cranberry Juice | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.009 MG | 0.024 MG |
| Riboflavin | 0.018 MG | 0.065 MG |
| Niacin | 0.091 MG | 0.991 MG |
| Pantothenic acid | ~ | 0.309 MG |
| Vitamin B6 | 0.052 MG | 0.098 MG |
| Folate | 1 UG | 9 UG |
Minerals
calcium
Cranberry juice and tomato sauce contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 284% more iron than cranberry juice - cranberry juice has 0.25mg 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 286% more potassium than cranberry juice - cranberry juice has 77mg 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, tomato sauce has more beta-carotene and lycopene than cranberry juice per 100 grams, however, cranberry juice contains more lutein + zeaxanthin than tomato sauce per 100 grams.
| Cranberry Juice | Tomato Sauce | |
|---|---|---|
| beta-carotene | 27 UG | 259 UG |
| lutein + zeaxanthin | 68 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Cranberry Juice | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.005 G |
| Total | 0.028 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than cranberry juice per 100 grams.
| Cranberry Juice | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.042 G | 0.115 G |
| Total | 0.042 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 Juice (Cranberry juice, unsweetened) and Tomato Sauce (Tomato products, canned, sauce) .
Cranberry Juice 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 cranberry juice or tomato sauce contain more calories in 100 grams?Tomato sauce has 50% less calories than cranberry juice - cranberry juice has 46 calories in 100g and tomato sauce has 24 calories.
Does cranberry juice or tomato sauce have more carbohydrates?
By weight, tomato sauce has 60% fewer carbohydrates than cranberry juice - cranberry juice has 12.2g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.