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  6. Wheat Bread vs. Tomato sauce

Wheat Bread vs. Tomato sauce — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Tomato sauce

  • Tomato sauce has less Selenium, Manganese, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, Folate, and Calcium.
  • Wheat Bread's daily need coverage for Selenium is 60% more.
  • Wheat Bread has 55 times more Sodium than Tomato sauce. Wheat Bread has 601mg of Sodium, while Tomato sauce has 11mg.

The food varieties used in the comparison are Bread, wheat, toasted and Tomato sauce, canned, no salt added.

Infographic

Wheat Bread vs Tomato sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
8
:
2
Tomato sauce
Tomato sauce
Contains more Calcium +1078.6%
Contains more Iron +326%
Contains more Magnesium +293.3%
Contains more Phosphorus +596.3%
Contains more Zinc +568.2%
Contains more Copper +72.2%
Contains more Manganese +1118.6%
Contains more Selenium +5466.7%
Contains more Potassium +33.2%
Contains less Sodium -98.2%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Calcium +1078.6%
Contains more Iron +326%
Contains more Magnesium +293.3%
Contains more Phosphorus +596.3%
Contains more Zinc +568.2%
Contains more Copper +72.2%
Contains more Manganese +1118.6%
Contains more Selenium +5466.7%
Contains more Potassium +33.2%
Contains less Sodium -98.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
3
Tomato sauce
Tomato sauce
Contains more Vitamin B1 +1729.2%
Contains more Vitamin B2 +487.7%
Contains more Vitamin B3 +530.7%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +56.1%
Contains more Folate +855.6%
Contains more Vitamin K +103.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +3400%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Tomato sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin B1 +1729.2%
Contains more Vitamin B2 +487.7%
Contains more Vitamin B3 +530.7%
Contains more Vitamin B5 +47.6%
Contains more Vitamin B6 +56.1%
Contains more Folate +855.6%
Contains more Vitamin K +103.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +3400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Tomato sauce
Tomato sauce
Contains more Protein +980%
Contains more Fats +1323.3%
Contains more Carbs +950.3%
Contains more Other +45%
Contains more Water +276.7%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Tomato sauce
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +980%
Contains more Fats +1323.3%
Contains more Carbs +950.3%
Contains more Other +45%
Contains more Water +276.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Tomato sauce
Tomato sauce
Contains more Monounsaturated Fat +2215.9%
Contains more Polyunsaturated fat +1321.5%
Contains less Saturated Fat -95.9%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Monounsaturated Fat +2215.9%
Contains more Polyunsaturated fat +1321.5%
Contains less Saturated Fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Tomato sauce
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Tomato sauce Opinion
Net carbs 51.07g 3.81g Wheat Bread
Protein 12.96g 1.2g Wheat Bread
Fats 4.27g 0.3g Wheat Bread
Carbs 55.77g 5.31g Wheat Bread
Calories 313kcal 24kcal Wheat Bread
Fructose 1.67g Tomato sauce
Sugar 6.42g 3.56g Tomato sauce
Fiber 4.7g 1.5g Wheat Bread
Calcium 165mg 14mg Wheat Bread
Iron 4.09mg 0.96mg Wheat Bread
Magnesium 59mg 15mg Wheat Bread
Phosphorus 188mg 27mg Wheat Bread
Potassium 223mg 297mg Tomato sauce
Sodium 601mg 11mg Tomato sauce
Zinc 1.47mg 0.22mg Wheat Bread
Copper 0.198mg 0.115mg Wheat Bread
Manganese 1.377mg 0.113mg Wheat Bread
Selenium 33.4µg 0.6µg Wheat Bread
Vitamin A 0IU 435IU Tomato sauce
Vitamin A RAE 0µg 22µg Tomato sauce
Vitamin E 0.24mg 1.44mg Tomato sauce
Vitamin C 0.2mg 7mg Tomato sauce
Vitamin B1 0.439mg 0.024mg Wheat Bread
Vitamin B2 0.382mg 0.065mg Wheat Bread
Vitamin B3 6.25mg 0.991mg Wheat Bread
Vitamin B5 0.456mg 0.309mg Wheat Bread
Vitamin B6 0.153mg 0.098mg Wheat Bread
Folate 86µg 9µg Wheat Bread
Vitamin K 5.7µg 2.8µg Wheat Bread
Tryptophan 0.092mg 0.009mg Wheat Bread
Threonine 0.299mg 0.037mg Wheat Bread
Isoleucine 0.258mg 0.025mg Wheat Bread
Leucine 0.461mg 0.034mg Wheat Bread
Lysine 0.215mg 0.037mg Wheat Bread
Methionine 0.105mg 0.008mg Wheat Bread
Phenylalanine 0.315mg 0.036mg Wheat Bread
Valine 0.31mg 0.025mg Wheat Bread
Histidine 0.15mg 0.02mg Wheat Bread
Saturated Fat 0.989g 0.041g Tomato sauce
Monounsaturated Fat 1.019g 0.044g Wheat Bread
Polyunsaturated fat 1.72g 0.121g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
14%
Tomato sauce
Minerals Daily Need Coverage Score
89%
Wheat Bread
15%
Tomato sauce

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 2.86g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 590mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.948g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 29)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.