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Tomato sauce vs Tomato - In-Depth Nutrition Comparison

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What are the main differences between Tomato sauce and Tomato?

  • Tomato sauce is richer in Iron, Copper and Vitamin E , while Tomato is higher in Vitamin C.
  • Tomato has 3 times less Vitamin E than Tomato sauce. Tomato sauce has 1.44mg of Vitamin E , while Tomato has 0.54mg.

We used Tomato sauce, canned, no salt added and Tomatoes, red, ripe, raw, year round average types in this comparison.

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Tomato sauce vs Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tomato
Contains more Iron +255.6%
Contains more Calcium +40%
Contains more Potassium +25.3%
Contains more Magnesium +36.4%
Contains more Copper +94.9%
Contains more Zinc +29.4%
Contains more Phosphorus +12.5%
Contains less Sodium -54.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 36% 5% 27% 11% 39% 6% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +255.6%
Contains more Calcium +40%
Contains more Potassium +25.3%
Contains more Magnesium +36.4%
Contains more Copper +94.9%
Contains more Zinc +29.4%
Contains more Phosphorus +12.5%
Contains less Sodium -54.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tomato
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +247.2%
Contains more Vitamin B6 +22.5%
Contains more Vitamin C +95.7%
Contains more Vitamin A +91.5%
Contains more Vitamin B1 +54.2%
Contains more Vitamin K +182.1%
Contains more Folate +66.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 24% 27% 29% 0% 6% 15% 19% 19% 23% 0% 7% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +247.2%
Contains more Vitamin B6 +22.5%
Contains more Vitamin C +95.7%
Contains more Vitamin A +91.5%
Contains more Vitamin B1 +54.2%
Contains more Vitamin K +182.1%
Contains more Folate +66.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Tomato sauce
16
Tomato
Mineral Summary Score
17
Tomato sauce
10
Tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Tomato sauce
5%
Tomato
Carbohydrates
5%
Tomato sauce
4%
Tomato
Fats
1%
Tomato sauce
1%
Tomato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato sauce Tomato
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tomato sauce Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 7)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.4)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food contains less Sugars?
Tomato
Tomato contains less Sugars (difference - 0.93g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tomato sauce Tomato Opinion
Calories 24 18 Tomato sauce
Protein 1.2 0.88 Tomato sauce
Fats 0.3 0.2 Tomato sauce
Vitamin C 7 13.7 Tomato
Carbs 5.31 3.89 Tomato sauce
Cholesterol 0 0
Vitamin D 0 0
Iron 0.96 0.27 Tomato sauce
Calcium 14 10 Tomato sauce
Potassium 297 237 Tomato sauce
Magnesium 15 11 Tomato sauce
Sugars 3.56 2.63 Tomato
Fiber 1.5 1.2 Tomato sauce
Copper 0.115 0.059 Tomato sauce
Zinc 0.22 0.17 Tomato sauce
Starch 0 Tomato
Phosphorus 27 24 Tomato sauce
Sodium 11 5 Tomato
Vitamin A 435 833 Tomato
Vitamin E 1.44 0.54 Tomato sauce
Vitamin D 0 0
Vitamin B1 0.024 0.037 Tomato
Vitamin B2 0.065 0.019 Tomato sauce
Vitamin B3 0.991 0.594 Tomato sauce
Vitamin B5 0.309 0.089 Tomato sauce
Vitamin B6 0.098 0.08 Tomato sauce
Vitamin B12 0 0
Vitamin K 2.8 7.9 Tomato
Folate 9 15 Tomato
Trans Fat 0 0
Saturated Fat 0.041 0.028 Tomato
Monounsaturated Fat 0.044 0.031 Tomato sauce
Polyunsaturated fat 0.121 0.083 Tomato sauce
Tryptophan 0.009 0.006 Tomato sauce
Threonine 0.037 0.027 Tomato sauce
Isoleucine 0.025 0.018 Tomato sauce
Leucine 0.034 0.025 Tomato sauce
Lysine 0.037 0.027 Tomato sauce
Methionine 0.008 0.006 Tomato sauce
Phenylalanine 0.036 0.027 Tomato sauce
Valine 0.025 0.018 Tomato sauce
Histidine 0.02 0.014 Tomato sauce
Fructose 1.67 1.37 Tomato sauce

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.