Tomato Soup vs. Tomato Sauce: Preparation, Usage, Nutrition & Health

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.

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

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

Tomato sauce

8

Contains more SeleniumSelenium

+150%

Contains more MagnesiumMagnesium	+114.3%
Contains more CalciumCalcium	+75%
Contains more IronIron	+231%
Contains more CopperCopper	+296.6%
Contains more ZincZinc	+144.4%
Contains more PhosphorusPhosphorus	+80%
Contains less SodiumSodium	-94.1%
Contains more ManganeseManganese	+68.7%

~equal in Potassium ~297mg

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

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

Tomato sauce

11

Contains more Vitamin CVitamin C	+11.1%
Contains more Vitamin AVitamin A	+126.6%
Contains more Vitamin EVitamin E	+747.1%
Contains more Vitamin B1Vitamin B1	+20%
Contains more Vitamin B2Vitamin B2	+828.6%
Contains more Vitamin B3Vitamin B3	+136%
Contains more Vitamin B6Vitamin B6	+133.3%
Contains more Vitamin KVitamin K	+86.7%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+57.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

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.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

When it comes to cardiovascular disease (CVD), the difference between tomato soup and tomato sauce lies mainly in their composition and how they're prepared.

Generally, tomato soup is prepared by blending tomatoes with other ingredients like broth, vegetables, and sometimes cream. Depending on the recipe, it can be low or high in sodium. Excessive sodium intake can contribute to high blood pressure, which is a risk factor for CVD.

Tomato soup can be a good source of vitamins, minerals, and antioxidants, particularly lycopene, which has hypolipidemic effects and may help to reduce cardiovascular risk (1).

Tomato sauce, on the other hand, is typically prepared by cooking tomatoes with various herbs, spices, and sometimes added sugars.

The concern with some commercially available tomato sauces is their added sugars and high sodium content, which can be detrimental to heart health. However, homemade tomato sauce can be a healthier option, especially when it's made with fresh tomatoes and minimal added salt and sugar.

In summary, both tomato soup and tomato sauce can be part of a heart-healthy diet depending on their ingredients and preparation methods. Opting for lower-sodium options and minimizing added sugars can make them more heart-friendly choices. Additionally, including a variety of fruits and vegetables in the diet, including tomatoes in any form, can contribute to overall cardiovascular health (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).