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  6. Tomato sauce vs. Orange

Tomato sauce vs. Orange — In-Depth Nutrition Comparison

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What are the differences between tomato sauce and oranges?

  • Tomato sauce is higher in iron, vitamin E, and copper, yet oranges are higher in vitamin C, vitamin B1, and folate.
  • Oranges' daily need coverage for vitamin C is 51% more.
  • Tomato sauce has 10 times more iron than oranges. While tomato sauce has 0.96mg of iron, oranges have only 0.1mg.
  • The glycemic index of tomato sauce is lower.

We used Tomato sauce, canned, no salt added and Oranges, raw, all commercial varieties types in this article.

Infographic

Tomato sauce vs Orange infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +64.1%
Contains more IronIron +860%
Contains more CopperCopper +155.6%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +92.9%
Contains more ManganeseManganese +352%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +185.7%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Orange
Orange
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +251.4%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +17.9%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin B1Vitamin B1 +262.5%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Orange DV% diff.
Vitamin C 7mg 53.2mg 51%
Iron 0.96mg 0.1mg 11%
Vitamin E 1.44mg 0.18mg 8%
Copper 0.115mg 0.045mg 8%
Vitamin B1 0.024mg 0.087mg 5%
Folate 9µg 30µg 5%
Vitamin B3 0.991mg 0.282mg 4%
Fiber 1.5g 2.4g 4%
Manganese 0.113mg 0.025mg 4%
Vitamin B6 0.098mg 0.06mg 3%
Calcium 14mg 40mg 3%
Potassium 297mg 181mg 3%
Vitamin K 2.8µg 0µg 2%
Vitamin B2 0.065mg 0.04mg 2%
Fructose 1.67g 2%
Phosphorus 27mg 14mg 2%
Carbs 5.31g 11.75g 2%
Calories 24kcal 47kcal 1%
Vitamin A 22µg 11µg 1%
Zinc 0.22mg 0.07mg 1%
Polyunsaturated fat 0.121g 0.025g 1%
Protein 1.2g 0.94g 1%
Magnesium 15mg 10mg 1%
Vitamin B5 0.309mg 0.25mg 1%
Fats 0.3g 0.12g 0%
Net carbs 3.81g 9.35g N/A
Sugar 3.56g 9.35g N/A
Sodium 11mg 0mg 0%
Selenium 0.6µg 0.5µg 0%
Choline 9.9mg 8.4mg 0%
Saturated fat 0.041g 0.015g 0%
Monounsaturated fat 0.044g 0.023g 0%
Tryptophan 0.009mg 0.009mg 0%
Threonine 0.037mg 0.015mg 0%
Isoleucine 0.025mg 0.025mg 0%
Leucine 0.034mg 0.023mg 0%
Lysine 0.037mg 0.047mg 0%
Methionine 0.008mg 0.02mg 0%
Phenylalanine 0.036mg 0.031mg 0%
Valine 0.025mg 0.04mg 0%
Histidine 0.02mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +27.7%
Contains more FatsFats +150%
Contains more OtherOther +334.1%
Contains more CarbsCarbs +121.3%
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +91.3%
Contains more Poly. FatPolyunsaturated fat +384%
Contains less Sat. FatSaturated fat -63.4%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.