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  6. Tomato sauce vs. Onion

Tomato sauce vs. Onion — In-Depth Nutrition Comparison

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How are Tomato sauce and Onion different?

  • Tomato sauce has more Vitamin E , Iron, Copper, and Vitamin B3 than Onion.
  • Tomato sauce contains 9 times more Vitamin B3 than Onion. While Tomato sauce contains 0.991mg of Vitamin B3, Onion contains only 0.116mg.

Tomato sauce, canned, no salt added and Onions, raw are the varieties used in this article.

Infographic

Tomato sauce vs Onion 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.
Tomato sauce
Tomato sauce
6
:
4
Onion
Onion
Contains more Iron +357.1%
Contains more Magnesium +50%
Contains more Potassium +103.4%
Contains more Zinc +29.4%
Contains more Copper +194.9%
Contains more Selenium +20%
Contains more Calcium +64.3%
Contains less Sodium -63.6%
Contains more Manganese +14.2%
Equal in Phosphorus - 29
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +357.1%
Contains more Magnesium +50%
Contains more Potassium +103.4%
Contains more Zinc +29.4%
Contains more Copper +194.9%
Contains more Selenium +20%
Contains more Calcium +64.3%
Contains less Sodium -63.6%
Contains more Manganese +14.2%
Equal in Phosphorus - 29

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.
Tomato sauce
Tomato sauce
6
:
4
Onion
Onion
Contains more Vitamin A +21650%
Contains more Vitamin E +7100%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +754.3%
Contains more Vitamin B5 +151.2%
Contains more Vitamin K +600%
Contains more Vitamin B1 +91.7%
Contains more Vitamin B6 +22.4%
Contains more Folate +111.1%
Equal in Vitamin C - 7.4
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +21650%
Contains more Vitamin E +7100%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +754.3%
Contains more Vitamin B5 +151.2%
Contains more Vitamin K +600%
Contains more Vitamin B1 +91.7%
Contains more Vitamin B6 +22.4%
Contains more Folate +111.1%
Equal in Vitamin C - 7.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato sauce
Tomato sauce
4
:
1
Onion
Onion
Contains more Fats +200%
Contains more Other +445.7%
Contains more Carbs +75.9%
Equal in Protein - 1.1
Equal in Water - 89.11
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
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Fats +200%
Contains more Other +445.7%
Contains more Carbs +75.9%
Equal in Protein - 1.1
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato sauce
Tomato sauce
3
:
0
Onion
Onion
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +611.8%
Equal in Saturated Fat - 0.042
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +611.8%
Equal in Saturated Fat - 0.042

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato sauce
Tomato sauce
1
:
2
Onion
Onion
Contains more Fructose +29.5%
Contains more Sucrose +1314.3%
Equal in Glucose - 1.97
Tomato sauce
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Fructose +29.5%
Contains more Sucrose +1314.3%
Equal in Glucose - 1.97

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato sauce Onion Opinion
Net carbs 3.81g 7.64g Onion
Protein 1.2g 1.1g Tomato sauce
Fats 0.3g 0.1g Tomato sauce
Carbs 5.31g 9.34g Onion
Calories 24kcal 40kcal Onion
Fructose 1.67g 1.29g Tomato sauce
Sugar 3.56g 4.24g Tomato sauce
Fiber 1.5g 1.7g Onion
Calcium 14mg 23mg Onion
Iron 0.96mg 0.21mg Tomato sauce
Magnesium 15mg 10mg Tomato sauce
Phosphorus 27mg 29mg Onion
Potassium 297mg 146mg Tomato sauce
Sodium 11mg 4mg Onion
Zinc 0.22mg 0.17mg Tomato sauce
Copper 0.115mg 0.039mg Tomato sauce
Manganese 0.113mg 0.129mg Onion
Selenium 0.6µg 0.5µg Tomato sauce
Vitamin A 435IU 2IU Tomato sauce
Vitamin A RAE 22µg 0µg Tomato sauce
Vitamin E 1.44mg 0.02mg Tomato sauce
Vitamin C 7mg 7.4mg Onion
Vitamin B1 0.024mg 0.046mg Onion
Vitamin B2 0.065mg 0.027mg Tomato sauce
Vitamin B3 0.991mg 0.116mg Tomato sauce
Vitamin B5 0.309mg 0.123mg Tomato sauce
Vitamin B6 0.098mg 0.12mg Onion
Folate 9µg 19µg Onion
Vitamin K 2.8µg 0.4µg Tomato sauce
Tryptophan 0.009mg 0.014mg Onion
Threonine 0.037mg 0.021mg Tomato sauce
Isoleucine 0.025mg 0.014mg Tomato sauce
Leucine 0.034mg 0.025mg Tomato sauce
Lysine 0.037mg 0.039mg Onion
Methionine 0.008mg 0.002mg Tomato sauce
Phenylalanine 0.036mg 0.025mg Tomato sauce
Valine 0.025mg 0.021mg Tomato sauce
Histidine 0.02mg 0.014mg Tomato sauce
Saturated Fat 0.041g 0.042g Tomato sauce
Monounsaturated Fat 0.044g 0.013g Tomato sauce
Polyunsaturated fat 0.121g 0.017g Tomato sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce Onion
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
14%
Tomato sauce
8%
Onion
Minerals Daily Need Coverage Score
15%
Tomato sauce
8%
Onion

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 0.68g)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.2)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.