Tomato Sauce vs. Zucchini
Nutrition comparison of Tomato Sauce and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tomato sauce
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tomato sauce and zucchini:
- Both zucchini and tomato sauce are high in potassium.
- Tomato sauce has more beta-carotene and lycopene than zucchini, however, zucchini contains more lutein + zeaxanthin than tomato sauce.
- Tomato sauce has more niacin, however, zucchini contains more folate.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Tomato Sauce (Tomato products, canned, sauce) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and tomato sauce contain similar amounts of calories - zucchini has 17 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, tomato sauce is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Tomato sauce has a macronutrient ratio of 17:74:9 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tomato Sauce | Zucchini | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 74% | 62% |
| Fat | 9% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and tomato sauce contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Tomato sauce has 50% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Zucchini and tomato sauce contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Zucchini and tomato sauce contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both zucchini and tomato sauce are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 156% more Vitamin C than tomato sauce - zucchini has 17.9mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Zucchini and tomato sauce contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Zucchini and tomato sauce contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Zucchini and tomato sauce contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Tomato sauce has more niacin, however, zucchini contains more folate. Both tomato sauce and zucchini contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Tomato Sauce | Zucchini | |
|---|---|---|
| Thiamin | 0.024 MG | 0.045 MG |
| Riboflavin | 0.065 MG | 0.094 MG |
| Niacin | 0.991 MG | 0.451 MG |
| Pantothenic acid | 0.309 MG | 0.204 MG |
| Vitamin B6 | 0.098 MG | 0.163 MG |
| Folate | 9 UG | 24 UG |
Minerals
calcium
Zucchini and tomato sauce contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 159% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both zucchini and tomato sauce are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg 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, tomato sauce has more beta-carotene and lycopene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than tomato sauce per 100 grams.
| Tomato Sauce | Zucchini | |
|---|---|---|
| beta-carotene | 259 UG | 120 UG |
| lycopene | 13895 UG | ~ |
| lutein + zeaxanthin | 24 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Tomato Sauce | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.061 G |
| Total | 0.005 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than zucchini per 100 grams.
| Tomato Sauce | Zucchini | |
|---|---|---|
| linoleic acid | 0.115 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.115 G | 0.031 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 Sauce (Tomato products, canned, sauce) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Tomato Sauce g
()
|
Daily Values (%) |
Zucchini 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 zucchini or tomato sauce contain more calories in 100 grams?Zucchini and tomato sauce contain similar amounts of calories - zucchini has 17 calories in 100g and tomato sauce has 24 calories.
Does zucchini or tomato sauce have more carbohydrates?
By weight, zucchini and tomato sauce contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does zucchini or tomato sauce contain more potassium?
Both zucchini and tomato sauce are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium in 100 grams and tomato sauce has 297mg of potassium.