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Tomato soup vs Tomato sauce - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on September 09, 2021
Education: Haigazian Medical University
Tomato soup
vs
Tomato sauce

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Potassium - 297
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 5% 7% 25% 25% 3% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 36% 11% 12% 27% 2% 6% 39%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 4% 0% 21% 5% 2% 8% 0% 10% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
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/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: September 09, 2021

Infographic

Tomato soup vs Tomato sauce infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato soup Tomato sauce Opinion
Net carbs 6.95g 3.81g Tomato soup
Protein 0.71g 1.2g Tomato sauce
Fats 0.21g 0.3g Tomato sauce
Carbs 7.45g 5.31g Tomato soup
Calories 32kcal 24kcal Tomato soup
Starch g g
Fructose g 1.67g Tomato sauce
Sugar 4.03g 3.56g Tomato sauce
Fiber 0.5g 1.5g Tomato sauce
Calcium 8mg 14mg Tomato sauce
Iron 0.29mg 0.96mg Tomato sauce
Magnesium 7mg 15mg Tomato sauce
Phosphorus 15mg 27mg Tomato sauce
Potassium 275mg 297mg Tomato sauce
Sodium 186mg 11mg Tomato sauce
Zinc 0.09mg 0.22mg Tomato sauce
Copper 0.029mg 0.115mg Tomato sauce
Vitamin A 192IU 435IU Tomato sauce
Vitamin E 0.17mg 1.44mg Tomato sauce
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 7mg Tomato sauce
Vitamin B1 0.02mg 0.024mg Tomato sauce
Vitamin B2 0.007mg 0.065mg Tomato sauce
Vitamin B3 0.42mg 0.991mg Tomato sauce
Vitamin B5 mg 0.309mg Tomato sauce
Vitamin B6 0.042mg 0.098mg Tomato sauce
Folate 0µg 9µg Tomato sauce
Vitamin B12 0µg 0µg
Vitamin K 1.5µg 2.8µg Tomato sauce
Tryptophan mg 0.009mg Tomato sauce
Threonine mg 0.037mg Tomato sauce
Isoleucine mg 0.025mg Tomato sauce
Leucine mg 0.034mg Tomato sauce
Lysine mg 0.037mg Tomato sauce
Methionine mg 0.008mg Tomato sauce
Phenylalanine mg 0.036mg Tomato sauce
Valine mg 0.025mg Tomato sauce
Histidine mg 0.02mg Tomato sauce
Cholesterol 0mg 0mg
Trans Fat g 0g Tomato soup
Saturated Fat 0.056g 0.041g Tomato sauce
Monounsaturated Fat 0.067g 0.044g Tomato soup
Polyunsaturated fat 0.077g 0.121g Tomato sauce

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Tomato soup
14
Tomato sauce
Mineral Summary Score
11
Tomato soup
17
Tomato sauce

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 food.
Protein
4%
Tomato soup
7%
Tomato sauce
Carbohydrates
7%
Tomato soup
5%
Tomato sauce
Fats
1%
Tomato soup
1%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 175mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

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

  1. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.