Onion vs. Tomato Sauce
Nutrition comparison of Onion and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
onion
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in onion and tomato sauce:
- Tomato sauce has more riboflavin, niacin and pantothenic acid, however, onion contains more folate.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Onion (Onions, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and tomato sauce contain similar amounts of calories - onion has 40 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, onion is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Onion has a macronutrient ratio of 11:87:3 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Onion | Tomato Sauce | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 87% | 74% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and tomato sauce contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
dietary fiber
Onion and tomato sauce contain similar amounts of dietary fiber - onion has 1.7g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Onion and tomato sauce contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Onion and tomato sauce contain similar amounts of protein - onion has 1.1g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both onion and tomato sauce are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Onion and tomato sauce contain similar amounts of Vitamin C - onion has 7.4mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Tomato sauce has more Vitamin A than onion - tomato sauce has 22ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Tomato sauce has 71 times more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Onion and tomato sauce contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin, niacin and pantothenic acid, however, onion contains more folate. Both onion and tomato sauce contain significant amounts of thiamin and Vitamin B6.
| Onion | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.046 MG | 0.024 MG |
| Riboflavin | 0.027 MG | 0.065 MG |
| Niacin | 0.116 MG | 0.991 MG |
| Pantothenic acid | 0.123 MG | 0.309 MG |
| Vitamin B6 | 0.12 MG | 0.098 MG |
| Folate | 19 UG | 9 UG |
Minerals
calcium
Onion has 64% more calcium than tomato sauce - onion has 23mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 357% more iron than onion - onion has 0.21mg 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 103% more potassium than onion - onion has 146mg 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,
| Onion | Tomato Sauce | |
|---|---|---|
| beta-carotene | 1 UG | 259 UG |
| lutein + zeaxanthin | 4 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both onion and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Onion | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.004 G | 0.005 G |
| Total | 0.004 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than onion per 100 grams.
| Onion | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.013 G | 0.115 G |
| Total | 0.013 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: Onion (Onions, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Onion g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 onion or tomato sauce contain more calories in 100 grams?Onion and tomato sauce contain similar amounts of calories - onion has 40 calories in 100g and tomato sauce has 24 calories.
Does onion or tomato sauce have more carbohydrates?
By weight, onion and tomato sauce contain similar amounts of carbs - onion has 9.3g of carbs for 100g and tomato sauce has 5.3g of carbohydrates.