Whole Wheat Flour vs. Tomato Sauce
Nutrition comparison of Whole Wheat 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
whole wheat flour
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and tomato sauce:
- Both whole wheat flour and tomato sauce are high in potassium.
- Tomato sauce has more beta-carotene and lycopene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than tomato sauce.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and tomato sauce has 93% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Tomato Sauce | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 84% | 74% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and tomato sauce has 93% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 773% more dietary fiber than tomato sauce - whole wheat flour has 13.1g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Whole wheat flour and tomato sauce contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 701% more protein than tomato sauce - whole wheat flour has 9.6g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both whole wheat flour and tomato sauce are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - tomato sauce has 7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Tomato sauce has more Vitamin A than whole wheat flour - tomato sauce has 22ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and tomato sauce contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Whole wheat flour and tomato sauce contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both whole wheat flour and tomato sauce contain significant amounts of Vitamin B6.
| Whole Wheat Flour | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.297 MG | 0.024 MG |
| Riboflavin | 0.188 MG | 0.065 MG |
| Niacin | 5.347 MG | 0.991 MG |
| Pantothenic acid | 1.011 MG | 0.309 MG |
| Vitamin B6 | 0.191 MG | 0.098 MG |
| Folate | 28 UG | 9 UG |
Minerals
calcium
Whole wheat flour has 136% more calcium than tomato sauce - whole wheat flour has 33mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 286% more iron than tomato sauce - whole wheat flour has 3.7mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both whole wheat flour and tomato sauce are high in potassium. Whole wheat flour has 33% more potassium than tomato sauce - whole wheat flour has 394mg 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 whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than tomato sauce per 100 grams.
| Whole Wheat Flour | Tomato Sauce | |
|---|---|---|
| beta-carotene | 5 UG | 259 UG |
| lutein + zeaxanthin | 220 UG | 24 UG |
| lycopene | ~ | 13895 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Tomato Sauce (Tomato products, canned, sauce) .
Whole Wheat 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 whole wheat flour or tomato sauce contain more calories in 100 grams?Whole wheat flour is high in calories and tomato sauce has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and tomato sauce has 24 calories.
Does whole wheat flour or tomato sauce have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and tomato sauce has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and tomato sauce has 5.3g of carbohydrates.
Does whole wheat flour or tomato sauce contain more iron?
Whole wheat flour is an abundant source of iron and it has 290% more iron than tomato sauce - whole wheat flour has 3.7mg of iron in 100 grams and tomato sauce has 0.96mg of iron.
Does whole wheat flour or tomato sauce contain more potassium?
Both whole wheat flour and tomato sauce are high in potassium. Whole wheat flour has 30% more potassium than tomato sauce - whole wheat flour has 394mg of potassium in 100 grams and tomato sauce has 297mg of potassium.