Tomato vs. Tomato Sauce
Nutrition comparison of Tomato and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tomato
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tomato and tomato sauce:
- Both tomato sauce and tomato are high in potassium.
- Tomato has more alpha-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than tomato.
- Tomato is a great source of Vitamin C.
- Tomato sauce has more riboflavin and pantothenic acid.
USDA sources for nutritional information: Tomato (Tomatoes, red, ripe, raw, year round average) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce and tomato contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, tomato is similar to tomato sauce for protein, carbs and fat. Tomato has a macronutrient ratio of 17:75:9 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tomato | Tomato Sauce | |
|---|---|---|
| Protein | 17% | 17% |
| Carbohydrates | 75% | 74% |
| Fat | 9% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and tomato contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Tomato sauce and tomato contain similar amounts of dietary fiber - tomato sauce has 1.5g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato sauce and tomato contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Tomato sauce and tomato contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both tomato sauce and tomato are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 96% more Vitamin C than tomato sauce - tomato sauce has 7mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato sauce and tomato contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Tomato sauce and tomato contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Tomato sauce and tomato contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Tomato sauce has more riboflavin and pantothenic acid. Both tomato and tomato sauce contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Tomato | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.037 MG | 0.024 MG |
| Riboflavin | 0.019 MG | 0.065 MG |
| Niacin | 0.594 MG | 0.991 MG |
| Pantothenic acid | 0.089 MG | 0.309 MG |
| Vitamin B6 | 0.08 MG | 0.098 MG |
| Folate | 15 UG | 9 UG |
Minerals
calcium
Tomato sauce and tomato contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Tomato sauce has 256% more iron than tomato - tomato sauce has 0.96mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both tomato sauce and tomato are high in potassium. Tomato sauce has 25% more potassium than tomato - tomato sauce has 297mg of potassium per 100 grams and tomato has 237mg 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 has more alpha-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than tomato per 100 grams. Both tomato and tomato sauce contain significant amounts of beta-carotene.
| Tomato | Tomato Sauce | |
|---|---|---|
| beta-carotene | 449 UG | 259 UG |
| alpha-carotene | 101 UG | ~ |
| lycopene | 2573 UG | 13895 UG |
| lutein + zeaxanthin | 123 UG | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tomato and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Tomato | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.005 G |
| Total | 0.003 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both tomato and tomato sauce contain significant amounts of linoleic acid.
| Tomato | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.08 G | 0.115 G |
| Total | 0.08 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: Tomato (Tomatoes, red, ripe, raw, year round average) and Tomato Sauce (Tomato products, canned, sauce) .
Tomato 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 tomato sauce or tomato contain more calories in 100 grams?Tomato sauce and tomato contain similar amounts of calories - tomato sauce has 24 calories in 100g and tomato has 18 calories.
Does tomato sauce or tomato have more carbohydrates?
By weight, tomato sauce and tomato contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does tomato sauce or tomato contain more potassium?
Both tomato sauce and tomato are high in potassium. Tomato sauce has 30% more potassium than tomato - tomato sauce has 297mg of potassium in 100 grams and tomato has 237mg of potassium.