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  6. Tomato sauce vs. Wheat

Tomato sauce vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between tomato sauce and wheat

  • Tomato sauce has less selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B1, iron, magnesium, and vitamin B6 than wheat .
  • Wheat covers your daily need for selenium, 161% more than tomato sauce.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Tomato sauce, canned, no salt added and Wheat, durum.

Infographic

Tomato sauce vs Wheat 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.
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%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +860%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +266.7%
Contains more CopperCopper +380.9%
Contains more ZincZinc +1790.9%
Contains more PhosphorusPhosphorus +1781.5%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +2565.5%
Contains more SeleniumSelenium +14800%

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%
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1645.8%
Contains more Vitamin B2Vitamin B2 +86.2%
Contains more Vitamin B3Vitamin B3 +579.9%
Contains more Vitamin B5Vitamin B5 +202.6%
Contains more Vitamin B6Vitamin B6 +327.6%
Contains more FolateFolate +377.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato sauce Wheat DV% diff.
Selenium 0.6µg 89.4µg 161%
Manganese 0.113mg 3.012mg 126%
Phosphorus 27mg 508mg 69%
Copper 0.115mg 0.553mg 49%
Vitamin B3 0.991mg 6.738mg 36%
Zinc 0.22mg 4.16mg 36%
Vitamin B1 0.024mg 0.419mg 33%
Iron 0.96mg 3.52mg 32%
Magnesium 15mg 144mg 31%
Vitamin B6 0.098mg 0.419mg 25%
Protein 1.2g 13.68g 25%
Carbs 5.31g 71.13g 22%
Calories 24kcal 339kcal 16%
Vitamin B5 0.309mg 0.935mg 13%
Vitamin E 1.44mg 10%
Folate 9µg 43µg 9%
Vitamin C 7mg 0mg 8%
Fiber 1.5g 6%
Polyunsaturated fat 0.121g 0.978g 6%
Potassium 297mg 431mg 4%
Vitamin B2 0.065mg 0.121mg 4%
Fats 0.3g 2.47g 3%
Saturated fat 0.041g 0.454g 2%
Vitamin K 2.8µg 2%
Choline 9.9mg 2%
Calcium 14mg 34mg 2%
Vitamin A 22µg 0µg 2%
Fructose 1.67g 2%
Monounsaturated fat 0.044g 0.344g 1%
Net carbs 3.81g 71.13g N/A
Sugar 3.56g N/A
Sodium 11mg 2mg 0%
Tryptophan 0.009mg 0.176mg 0%
Threonine 0.037mg 0.366mg 0%
Isoleucine 0.025mg 0.533mg 0%
Leucine 0.034mg 0.934mg 0%
Lysine 0.037mg 0.303mg 0%
Methionine 0.008mg 0.221mg 0%
Phenylalanine 0.036mg 0.681mg 0%
Valine 0.025mg 0.594mg 0%
Histidine 0.02mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +734.4%
Contains more ProteinProtein +1040%
Contains more FatsFats +723.3%
Contains more CarbsCarbs +1239.5%
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +681.8%
Contains more Poly. FatPolyunsaturated fat +708.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.