Flour vs. Tomato Sauce
Nutrition comparison of Flour and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and tomato sauce:
- Flour has more thiamin and folate, however, tomato sauce contains more Vitamin B6.
- Flour is a great source of dietary fiber and protein.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and tomato sauce has 93% less calories than flour - flour has 364 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, flour is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Flour has a macronutrient ratio of 12:86:3 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Tomato Sauce | |
|---|---|---|
| Protein | 12% | 17% |
| Carbohydrates | 86% | 74% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and tomato sauce has 93% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has 80% more dietary fiber than tomato sauce - flour has 2.7g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Flour and tomato sauce contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Flour is a great source of protein and it has 761% more protein than tomato sauce - flour has 10.3g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both flour and tomato sauce are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than flour - tomato sauce has 7mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Tomato sauce has more Vitamin A than flour - tomato sauce has 22ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and tomato sauce contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Flour and tomato sauce contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Flour has more thiamin and folate, however, tomato sauce contains more Vitamin B6. Both flour and tomato sauce contain significant amounts of riboflavin, niacin and pantothenic acid.
| Flour | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.12 MG | 0.024 MG |
| Riboflavin | 0.04 MG | 0.065 MG |
| Niacin | 1.25 MG | 0.991 MG |
| Pantothenic acid | 0.438 MG | 0.309 MG |
| Vitamin B6 | 0.044 MG | 0.098 MG |
| Folate | 26 UG | 9 UG |
Minerals
calcium
Flour and tomato sauce contain similar amounts of calcium - flour has 15mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Flour and tomato sauce contain similar amounts of iron - flour has 1.2mg 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 178% more potassium than flour - flour has 107mg 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 flour and tomato sauce contain significant amounts of lutein + zeaxanthin.
| Flour | Tomato Sauce | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 24 UG |
| beta-carotene | ~ | 259 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flour has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Flour | 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, flour has more linoleic acid than tomato sauce per 100 grams.
| Flour | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.391 G | 0.115 G |
| Total | 0.391 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 Flour or Tomato Sauce .
Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Tomato Sauce (Tomato products, canned, sauce) .
Flour 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 flour or tomato sauce contain more calories in 100 grams?Flour is high in calories and tomato sauce has 90% less calories than flour - flour has 364 calories in 100g and tomato sauce has 24 calories.
Does flour or tomato sauce have more carbohydrates?
By weight, flour is high in carbohydrates and tomato sauce has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and tomato sauce has 5.3g of carbohydrates.