Tomato soup vs. Tomato sauce — Health Impact and Nutrition Comparison

Summary

Tomato sauce has a richer vitamin and mineral profile and is richer in fibers. On the other hand, tomato soup has higher calories and sodium. Tomato sauce has a longer shelf life. In most cases, tomato soup is a diluted form of tomato sauce.

Introduction

Tomato sauce is different from ketchup; it first originated in Central America as the Spanish discovered the newly found lands. They brought the recipe with them to Europe, and it also spread to Italy, which then became the famous Napoli or Napoletana sauce.

Tomato soup is usually prepared from tomato sauce. On the other hand, tomato soup is based on tomato sauce. Tomato soup has many ways of preparation and many varieties. Tomato soup was reported to start in the United States in the 19th century. However, nearly all countries have some tomato soup that was part of their gastronomic culture before the 19th century.

In this article, we will discuss the difference between tomato sauce and tomato soup according to their differences related to their varieties, nutritional content, weight loss and diets, and health impacts.

What are the actual differences?

The most important feature is that tomato soup is mainly made from tomato sauce. There are different types of tomato sauce based on their usage, and there are different types of tomato soups.

Methods of preparation

Tomato sauce is made with peeled tomatoes; usually, seeds are also removed; however, this is only for the appearance of the sauce. Spices, garlic, and herbs are added to the mixture then it is brought to simmer to remove the raw taste of tomatoes. Olive oil can be added; however, it is optional. It is important to mention these because removal or addition of any affects the nutritional content of the sauce.

Tomato soup, on the other hand, is based on tomato puree or tomato sauce. It is an addition of water to the sauce and bringing it to a boil. Different kinds of elements can be added to this soup, for example, meat, chicken, vermicelli, pork, vegetables, or rice. All these factors also affect the nutritional content of the soup.

Usage

Tomato sauce has many usages, and it can be used as a dip for different types of munching foods. Tomato sauce which is prepared based on the Napoletana style, can be used as a pizza sauce, even it could be used as a base for arrabbiata sauce or bolognese sauce. Thus, tomato sauce has multiple usages.

Tomato soup is classical, and it is a soup that has no different usages in the culinary world.

Shelf life

Tomato sauce has a longer shelf life than tomato soup. Tomato sauce is usually prepared during certain times each year and kept in the pantry for several months.

Nutritional content comparison

Glycemic index

Tomato sauce has a lower glycemic index than tomato soup. However, both are classified as low glycemic index foods.

Calories

Tomato soup and tomato sauce are very low in calories. Per 100g of each, they have on average 30 calories.

Carbs

Tomato soup is higher in calories compared to tomato sauce. Although they are not very high in calories, however, during certain diets, carbs are a matter of concern and cannot be ignored.

Fiber

Tomato sauce has higher fiber amounts than tomato soup which nearly has negligible amounts of fibers.

Protein

Tomato soup and tomato sauce have negligible amounts of proteins.

Fat

Tomato soup and tomato sauce have negligible amounts of fat.

Mineral profile

Tomato sauce has a richer mineral profile compared to tomato soup. Tomato sauce is richer in copper, potassium, and iron. On the other hand, tomato soup contains moderate amounts of sodium.

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 soup

1

:

9

Tomato sauce

Contains more Selenium +150%

Contains more Calcium +75%

Contains more Iron +231%

Contains more Magnesium +114.3%

Contains more Phosphorus +80%

Contains less Sodium -94.1%

Contains more Zinc +144.4%

Contains more Copper +296.6%

Contains more Manganese +68.7%

Equal in Potassium - 297

Tomato soup

Tomato sauce

Contains more Selenium +150%

Contains more Calcium +75%

Contains more Iron +231%

Contains more Magnesium +114.3%

Contains more Phosphorus +80%

Contains less Sodium -94.1%

Contains more Zinc +144.4%

Contains more Copper +296.6%

Contains more Manganese +68.7%

Equal in Potassium - 297

Vitamin profile

The vitamin profile of tomato sauce is much richer and versatile than that of tomato soup. Tomato sauce is richer in vitamins B complex vitamins, C, A, E, and K.

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 soup

0

:

10

Tomato sauce

Contains more Vitamin A +126.6%

Contains more Vitamin E +747.1%

Contains more Vitamin C +11.1%

Contains more Vitamin B1 +20%

Contains more Vitamin B2 +828.6%

Contains more Vitamin B3 +136%

Contains more Vitamin B6 +133.3%

Contains more Folate +∞%

Contains more Vitamin K +86.7%

Tomato soup

Tomato sauce

Contains more Vitamin A +126.6%

Contains more Vitamin E +747.1%

Contains more Vitamin C +11.1%

Contains more Vitamin B1 +20%

Contains more Vitamin B2 +828.6%

Contains more Vitamin B3 +136%

Contains more Vitamin B6 +133.3%

Contains more Folate +∞%

Contains more Vitamin K +86.7%

Although it mentioned that tomato soup is derived from tomato sauce, it has a lower and poorer macronutrient and micronutrient profile due to the dilution effect with water. It is important to note that, as additional elements are added in tomato soup like beef, chicken, pork, vegetables, rice, or vermicelli, all the macro, and micronutrient profiles can change.

Weight loss and diets

Tomato sauce can be considered good or bad for weight loss and diets, depending on the ingredients they are prepared with. Sometimes, sugars are added to tomato sauce, which makes the tomato sauce higher in carbs and calories, which might not be diet-friendly. However, if tomato sauce is prepared traditionally, it should be of concern regarding weight loss diets.

Tomato soup, on the other hand, similar to the statement above, depends on the ingredients. The soup can be prepared in a way to stay low in calories, carbs, and fats. Or the soup can be prepared with fatty meat cuts or butter. Though preparing it in its traditional way is considered weight loss friendly.

Vegan

Tomato sauce is vegan and can be part of a vegan diet; it is rich in nutrients and is recommended to be added to the daily diet. On the other hand, tomato soup is usually vegan. However, other foods can be added to the soup, which can be animal products. Thus in these situations, one must take into consideration these added elements.

Keto

Tomato sauce and tomato soup are keto-friendly due to their low glycemic indices and low carbs.

Health impacts

Cardiovascular health

Tomato consumption in any sort like tomato soup or tomato sauce has beneficial effects on the cardiovascular system. Tomato consumption lowers blood LDL and triglycerides levels; in addition to that, an increase in HDL was observed. (1)

In addition to that, lycopene present in tomatoes decreased the over secretion of cholesterol and regulation of its levels in the blood, resulting in cardioprotective results. (2)

Oxidative stress

Lycopene from tomatoes is directly associated with decreased levels of oxidative stress and free radicals. This, in turn, prevents inflammations and decreases risks of multiple chronic diseases and cancers. (3)

Diabetes

Lycopene is associated with protective characteristics against complications due to type 2 diabetes, mostly nephropathy. In addition to that, lycopene provides a more controlled metabolism over other complications of diabetes. (3) (4)

Cancer

Tomato consumption is associated with decreased risks of prostate cancer. Phytochemicals present in tomatoes are mostly responsible for these properties that are protective against prostate cancer. (5) (6)

Overall, tomato consumption has been shown to protect against DNA damaging which is the reason for cancer development, thus overall cancer reduction risks. However, research pinpoints the protective roles of tomatoes against prostate cancer. (7)

References

1. https://pubmed.ncbi.nlm.nih.gov/26999197/
2. https://pubmed.ncbi.nlm.nih.gov/16198897/
3. https://pubmed.ncbi.nlm.nih.gov/22411366/
4. https://pubmed.ncbi.nlm.nih.gov/25689917/
5. https://pubmed.ncbi.nlm.nih.gov/29317772/
6. https://pubmed.ncbi.nlm.nih.gov/15570058/
7. https://pubmed.ncbi.nlm.nih.gov/17053426/