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, folate, and vitamin B1.
- 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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
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
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
21%
Minerals Daily Need Coverage Score
15%
7%
Comparison summary
Which food is lower in Sugar?
Tomato sauce is lower in Sugar (difference - 5.79g)
Which food is lower in glycemic index?
Tomato sauce is lower in glycemic index (difference - 14)
Which food is cheaper?
Tomato sauce is cheaper (difference - $0.4)
Which food is richer in minerals?
Tomato sauce is relatively richer in minerals
Which food is richer in vitamins?
Tomato sauce is relatively richer in vitamins
Which food contains less Sodium?
Orange contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.026g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)