Applesauce vs. Tomato

Nutrition comparison of Applesauce and Tomato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of applesauce versus tomato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in applesauce and tomato:

  • Tomato has 57% less calories than applesauce.
  • Tomato has 65% less carbohydrates than applesauce.
  • Tomato has 72% less sugar than applesauce.
  • Tomato has more niacin, Vitamin B6 and folate.
  • Tomato is a great source of Vitamin C and potassium.
Detailed nutritional comparison of applesauce and tomato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Tomato has 57% less calories than applesauce - tomato has 18 calories per 100 grams and applesauce has 42 calories.

For macronutrient ratios, applesauce is lighter in protein, much heavier in carbs and lighter in fat compared to tomato per calorie. Applesauce has a macronutrient ratio of 2:96:2 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Applesauce Tomato
Protein 2% 17%
Carbohydrates 96% 74%
Fat 2% 9%
Alcohol ~ ~

carbohydrates

Tomato has 65% less carbohydrates than applesauce - tomato has 3.9g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.

The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.

dietary fiber

Tomato and applesauce contain similar amounts of dietary fiber - tomato has 1.2g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.

sugar

Tomato has 72% less sugar than applesauce - tomato has 2.6g of sugar per 100 grams and applesauce has 9.4g of sugar.

Protein

protein

Tomato and applesauce contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and applesauce has 0.17g of protein.

Fat

saturated fat

Both tomato and applesauce are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 12 times more Vitamin C than applesauce - tomato has 13.7mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.

Vitamin A

Tomato has 41 times more Vitamin A than applesauce - tomato has 42ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.

Vitamin E

Tomato and applesauce contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.

Vitamin K

Tomato and applesauce contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.

The B Vitamins

Tomato has more niacin, Vitamin B6 and folate. Both applesauce and tomato contain significant amounts of thiamin, riboflavin and pantothenic acid.

Applesauce Tomato
Thiamin 0.026 MG 0.037 MG
Riboflavin 0.03 MG 0.019 MG
Niacin 0.084 MG 0.594 MG
Pantothenic acid 0.041 MG 0.089 MG
Vitamin B6 0.027 MG 0.08 MG
Folate 3 UG 15 UG

Minerals

calcium

Tomato and applesauce contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and applesauce has 4mg of calcium.

iron

Tomato and applesauce contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and applesauce has 0.23mg of iron.

potassium

Tomato is a great source of potassium and it has 220% more potassium than applesauce - tomato has 237mg of potassium per 100 grams and applesauce has 74mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Applesauce Tomato
Quercetin 2.0 mg 0.58 mg
kaempferol ~ 0.09 mg
myricetin ~ 0.13 mg

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,

Applesauce Tomato
beta-carotene 13 UG 449 UG
lutein + zeaxanthin 18 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both applesauce and tomato contain small amounts of alpha linoleic acid (ALA).

Applesauce Tomato
alpha linoleic acid 0.003 G 0.003 G
Total 0.003 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, tomato has more linoleic acid than applesauce per 100 grams.

Applesauce Tomato
linoleic acid 0.012 G 0.08 G
Total 0.012 G 0.08 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 Applesauce or Tomato .

Note: The specific food items compared are: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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FAQ

Does tomato or applesauce contain more calories in 100 grams?
Tomato has 60% less calories than applesauce - tomato has 18 calories in 100g and applesauce has 42 calories.

Does tomato or applesauce have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than applesauce - tomato has 3.9g of carbs for 100g and applesauce has 11.3g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.