Eggplant vs. Tomato Sauce
Nutrition comparison of Eggplant and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and tomato sauce:
- Both eggplant and tomato sauce are high in potassium.
- Eggplant has more folate.
- Eggplant is a great source of dietary fiber.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant and tomato sauce contain similar amounts of calories - eggplant has 25 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, eggplant is heavier in carbs, lighter in fat and similar to tomato sauce for protein. Eggplant has a macronutrient ratio of 14:82:4 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Tomato Sauce | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 82% | 74% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and tomato sauce contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in eggplant are made of 54% sugar and 46% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Eggplant is a great source of dietary fiber and it has 100% more dietary fiber than tomato sauce - eggplant has 3g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Eggplant and tomato sauce contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Eggplant and tomato sauce contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both eggplant and tomato sauce are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 218% more Vitamin C than eggplant - eggplant has 2.2mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Tomato sauce has 21 times more Vitamin A than eggplant - eggplant has 1ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Eggplant and tomato sauce contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Eggplant and tomato sauce contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Eggplant has more folate. Both eggplant and tomato sauce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Eggplant | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.039 MG | 0.024 MG |
| Riboflavin | 0.037 MG | 0.065 MG |
| Niacin | 0.649 MG | 0.991 MG |
| Pantothenic acid | 0.281 MG | 0.309 MG |
| Vitamin B6 | 0.084 MG | 0.098 MG |
| Folate | 22 UG | 9 UG |
Minerals
calcium
Eggplant and tomato sauce contain similar amounts of calcium - eggplant has 9mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 317% more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both eggplant and tomato sauce are high in potassium. Tomato sauce has 30% more potassium than eggplant - eggplant has 229mg 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, both eggplant and tomato sauce contain significant amounts of lutein + zeaxanthin.
| Eggplant | Tomato Sauce | |
|---|---|---|
| beta-carotene | 14 UG | 259 UG |
| lutein + zeaxanthin | 36 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, eggplant has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Eggplant | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.005 G |
| Total | 0.013 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both eggplant and tomato sauce contain significant amounts of linoleic acid.
| Eggplant | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.063 G | 0.115 G |
| Total | 0.063 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: Eggplant (Eggplant, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Eggplant 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 eggplant or tomato sauce contain more calories in 100 grams?Eggplant and tomato sauce contain similar amounts of calories - eggplant has 25 calories in 100g and tomato sauce has 24 calories.
Does eggplant or tomato sauce have more carbohydrates?
By weight, eggplant and tomato sauce contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in eggplant are made of 50% sugar and 50% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does eggplant or tomato sauce contain more potassium?
Both eggplant and tomato sauce are high in potassium. Tomato sauce has 30% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and tomato sauce has 297mg of potassium.