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.
Detailed nutritional comparison of cranberry and tomato sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cranberry (Cranberries, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Tomato Sauce src

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, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Cranberry has a macronutrient ratio of 4:94:2 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 94% 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 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 Cranberry or Tomato Sauce .

Note: The specific food items compared are: Cranberry (Cranberries, raw) and Tomato Sauce (Tomato products, canned, sauce) .

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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.