Tomato Soup vs. Tomato Sauce: Preparation, Usage, Nutrition & Health
Summary
Depending on the ingredients, their nutritional values change. However, the predominant macronutrient in both appears to be carbohydrates, with tomato soup being higher in total and net carbs and tomato sauce being higher in dietary fiber.
Generally, tomato sauce has a richer vitamin and mineral profile than tomato soup.
Table of contents
Introduction
Tomato sauce is called any sauce made from tomatoes. However, tomato sauce differs from ketchup, as it has different ingredients and sugar contents and is served differently.
Tomato sauce originated in Naples, Italy, and was called the Napoli, Napoletana, or Neapolitan sauce. In the 16th century, the Spanish brought tomatoes to Europe from Central America, and the Italians started cultivating and using them in cooking.
Tomato soup is a soup with the main ingredient being fresh or pureed tomatoes. Tomato sauce can also be used to make tomato soup in some recipes. It has many ways of preparation and many varieties.
Tomato soup's country of origin may be a topic of debate, as nearly all countries had tomato-based soups that were part of their gastronomic culture for centuries.
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?
Methods of Preparation
Tomato sauce is made with peeled tomatoes; usually, seeds are also removed for a better appearance and a smoother texture. Spices, garlic, and herbs are added to the mixture the enhance the flavor; then, it is brought to a simmer to remove the raw taste of tomatoes. Olive oil can be added; however, it is optional. Commercially prepared tomato sauce may also contain red wine, sausage, onions, and cheese.
Tomato soup is commonly made with fresh or pureed tomatoes; however, it may also be made with tomato sauce by adding water or chicken broth as it has a thicker consistency. The broth or water is also used to make tomato soup. Salt, sugar (if needed), peppers, basil, garlic, onion, chicken, vermicelli, pork, and vegetables can be added to improve the texture and flavor and make the soup more filling. 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 or served with pasta dishes, Mexican salsas, meat, and vegetables. Tomato sauce, prepared based on the Napoletana style, can be used as a pizza sauce; or as a base for arrabbiata or bolognese sauce.
Tomato soup is classical, and it is a soup that has no different usages in the culinary world. It is often used as an appetizer rather than a main dish. However, depending on the serving size and ingredients, it may also be served as a main dish.
Interestingly, tomato sauce can be substituted with tomato soup.
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.
Nutrition
The nutritional values are presented for 100g of tomato soup and tomato sauce.
Both tomato soup and tomato sauce are 91% water and 9% nutrients. Depending on the ingredients, their nutritional values change. However, the predominant macronutrient in both appears to be carbohydrates.
Macronutrient Comparison
Calories
Tomato soup and tomato sauce are very low in calories. Per 100 servings, tomato soup provides 32 calories, and tomato sauce provides 24.
Carbs
Tomato soup is higher in total and net carbs, whereas tomato sauce appears to be higher in dietary fiber.
Tomato soup contains 7g of net carbs and 0.5g of dietary fiber, and tomato sauce contains 3.8g of net carbs and 1.5g of dietary fiber.
For additional fiber in the soup, you can add vegetables to it.
Protein & Fat
Tomato soup and tomato sauce have negligible amounts of proteins and fats.
Mineral profile
Tomato sauce has a richer mineral profile compared to tomato soup. Tomato sauce is relativity high in copper and iron and richer in them than tomato soup. Both contain nearly equal amounts of potassium.
Generally, tomato soup contains more calcium, magnesium, phosphorus, zinc, and manganese, whereas tomato sauce has more selenium.
The sodium content varies depending on whether the product has added sodium; thus, the sodium content should be read on the packaging.
Mineral Comparison
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, and vitamins C, A, E, and K.
Vitamin Comparison
Tomato soup 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 to tomato soup, like beef, chicken, pork, vegetables, rice, or vermicelli, all the macro- and micronutrient profiles can change.
Glycemic Index
Both tomato soup and tomato sauce are low in sugars; thus, they are classified as low glycemic index foods.
You can visit our "Glycemic index chart - Complete (600+) list from all sources" page to find out about the glycemic index values of the ingredients you want to add to the soup.
Weight Loss & Diets
Tomato sauce can be considered both good and bad for weight loss, depending on the soup's ingredients. Tomato sauce, with added sugars, has a higher content of carbs and calories, making it not diet-friendly. However, if it's a traditionally prepared or homemade tomato sauce, it should not be of concern.
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 and tomato soup can be vegan and can be part of a vegan diet. Commercially prepared tomato sauce is more commonly vegan; however, one should check the label on the packaging.
Keto
Tomato sauce and tomato soup are keto-friendly due to their low glycemic indices and low carbs.
Health impacts
Cardiovascular health
Tomato and tomato-based product consumption, such as tomato soup or tomato sauce, has beneficial effects on the cardiovascular system. Tomato consumption may lower blood LDL cholesterol and triglyceride levels and increase HDL cholesterol levels (1).
In addition, lycopene in tomatoes may decrease cholesterol secretion and regulate its levels in the blood, resulting in cardioprotective effects (2).
Diabetes
Lycopene is associated with protective effects against type 2 diabetes complications, mostly nephropathy. It may help improve metabolism in diabetic patients and reduce the risk of disease complications (3, 4).
Oxidative Stress & Cancer
Lycopene is directly associated with decreased levels of oxidative stress and free radicals. Thus, it may help prevent inflammation and decrease the risks of various chronic diseases or their activity (3).
Tomato consumption is associated with a decreased risk of prostate cancer (5, 6).
Overall, tomato consumption has been shown to protect against DNA damage, one of the reasons for cancer development, thus, decreasing overall cancer risks. However, research pinpoints the protective roles of tomatoes against prostate cancer (7).
References
Infographic
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.95g | 3.81g |
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| Protein | 0.71g | 1.2g |
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| Fats | 0.21g | 0.3g |
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| Carbs | 7.45g | 5.31g |
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| Calories | 32kcal | 24kcal |
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| Fructose | 1.67g |
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| Sugar | 4.03g | 3.56g |
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| Fiber | 0.5g | 1.5g |
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| Calcium | 8mg | 14mg |
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| Iron | 0.29mg | 0.96mg |
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| Magnesium | 7mg | 15mg |
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| Phosphorus | 15mg | 27mg |
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| Potassium | 275mg | 297mg |
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| Sodium | 186mg | 11mg |
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| Zinc | 0.09mg | 0.22mg |
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| Copper | 0.029mg | 0.115mg |
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| Manganese | 0.067mg | 0.113mg |
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| Selenium | 1.5µg | 0.6µg |
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| Vitamin A | 192IU | 435IU |
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| Vitamin A RAE | 10µg | 22µg |
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| Vitamin E | 0.17mg | 1.44mg |
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| Vitamin C | 6.3mg | 7mg |
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| Vitamin B1 | 0.02mg | 0.024mg |
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| Vitamin B2 | 0.007mg | 0.065mg |
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| Vitamin B3 | 0.42mg | 0.991mg |
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| Vitamin B5 | 0.309mg |
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| Vitamin B6 | 0.042mg | 0.098mg |
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| Folate | 0µg | 9µg |
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| Vitamin K | 1.5µg | 2.8µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.037mg |
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| Isoleucine | 0.025mg |
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| Leucine | 0.034mg |
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| Lysine | 0.037mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.036mg |
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| Valine | 0.025mg |
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| Histidine | 0.02mg |
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| Saturated Fat | 0.056g | 0.041g |
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| Monounsaturated Fat | 0.067g | 0.044g |
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| Polyunsaturated fat | 0.077g | 0.121g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/nutrients
- Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.