Flaxseeds vs. Tomato Sauce
Nutrition comparison of Flaxseeds and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and tomato sauce:
- Both flaxseeds and tomato sauce are high in potassium.
- Flaxseed has more lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more beta-carotene and lycopene than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron and protein.
- Tomato sauce has signficantly less carbohydrates than flaxseed.
- Tomato sauce has signficantly less saturated fat than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and tomato sauce has 96% less calories than flaxseed - flaxseed has 534 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Tomato Sauce | |
|---|---|---|
| Protein | 13% | 17% |
| Carbohydrates | 21% | 74% |
| Fat | 66% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 17 times more dietary fiber than tomato sauce - flaxseed has 27.3g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Flaxseeds and tomato sauce contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 14 times more protein than tomato sauce - flaxseed has 18.3g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Tomato sauce has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 10 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Tomato sauce has more Vitamin A than flaxseed - tomato sauce has 22ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and tomato sauce contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Flaxseeds and tomato sauce contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Tomato Sauce | |
|---|---|---|
| Thiamin | 1.644 MG | 0.024 MG |
| Riboflavin | 0.161 MG | 0.065 MG |
| Niacin | 3.08 MG | 0.991 MG |
| Pantothenic acid | 0.985 MG | 0.309 MG |
| Vitamin B6 | 0.473 MG | 0.098 MG |
| Folate | 87 UG | 9 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 17 times more calcium than tomato sauce - flaxseed has 255mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 497% more iron than tomato sauce - flaxseed has 5.7mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both flaxseeds and tomato sauce are high in potassium. Flaxseed has 174% more potassium than tomato sauce - flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more beta-carotene and lycopene than flaxseed per 100 grams.
| Flaxseeds | Tomato Sauce | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 24 UG |
| beta-carotene | ~ | 259 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Flaxseeds | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.005 G |
| Total | 22.813 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than tomato sauce per 100 grams.
| Flaxseeds | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.115 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Tomato Sauce (Tomato products, canned, sauce) .
Flaxseeds g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or tomato sauce contain more calories in 100 grams?Flaxseed is high in calories and tomato sauce has 100% less calories than flaxseed - flaxseed has 534 calories in 100g and tomato sauce has 24 calories.
Does flaxseeds or tomato sauce have more carbohydrates?
By weight, tomato sauce has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does flaxseeds or tomato sauce contain more calcium?
Flaxseed is a rich source of calcium and it has 17 times more calcium than tomato sauce - flaxseed has 255mg of calcium in 100 grams and tomato sauce has 14mg of calcium.
Does flaxseeds or tomato sauce contain more iron?
Flaxseed is an abundant source of iron and it has 500% more iron than tomato sauce - flaxseed has 5.7mg of iron in 100 grams and tomato sauce has 0.96mg of iron.
Does flaxseeds or tomato sauce contain more potassium?
Both flaxseeds and tomato sauce are high in potassium. Flaxseed has 170% more potassium than tomato sauce - flaxseed has 813mg of potassium in 100 grams and tomato sauce has 297mg of potassium.