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Tomato vs. Tomato sauce — In-Depth Nutrition Comparison

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What are the main differences between Tomato and Tomato sauce?

  • Tomato is richer in Vitamin C, while Tomato sauce is higher in Iron, Copper, and Vitamin E .
  • Tomato sauce has 2 times less Vitamin C than Tomato. Tomato has 13.7mg of Vitamin C, while Tomato sauce has 7mg.

We used Tomatoes, red, ripe, raw, year round average and Tomato sauce, canned, no salt added types in this comparison.

Infographic

Tomato vs Tomato sauce infographic
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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.
Contains less Sodium -54.5%
Contains more Calcium +40%
Contains more Iron +255.6%
Contains more Magnesium +36.4%
Contains more Phosphorus +12.5%
Contains more Potassium +25.3%
Contains more Zinc +29.4%
Contains more Copper +94.9%
Contains more Selenium +∞%
Equal in Manganese - 0.113
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains less Sodium -54.5%
Contains more Calcium +40%
Contains more Iron +255.6%
Contains more Magnesium +36.4%
Contains more Phosphorus +12.5%
Contains more Potassium +25.3%
Contains more Zinc +29.4%
Contains more Copper +94.9%
Contains more Selenium +∞%
Equal in Manganese - 0.113

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
5
:
Contains more Vitamin A +91.5%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +54.2%
Contains more Folate +66.7%
Contains more Vitamin K +182.1%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +247.2%
Contains more Vitamin B6 +22.5%
Contains more Choline +47.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 4% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 6% 7%
Contains more Vitamin A +91.5%
Contains more Vitamin C +95.7%
Contains more Vitamin B1 +54.2%
Contains more Folate +66.7%
Contains more Vitamin K +182.1%
Contains more Vitamin E +166.7%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +66.8%
Contains more Vitamin B5 +247.2%
Contains more Vitamin B6 +22.5%
Contains more Choline +47.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.4%
Contains more Fats +50%
Contains more Carbs +36.5%
Contains more Other +274.5%
Equal in Water - 91.28
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +36.4%
Contains more Fats +50%
Contains more Carbs +36.5%
Contains more Other +274.5%
Equal in Water - 91.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -31.7%
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +45.8%
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains less Saturated Fat -31.7%
Contains more Monounsaturated Fat +41.9%
Contains more Polyunsaturated fat +45.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +45.6%
Contains more Fructose +21.9%
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +45.6%
Contains more Fructose +21.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato Tomato sauce
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato Tomato sauce Opinion
Net carbs 2.69g 3.81g Tomato sauce
Protein 0.88g 1.2g Tomato sauce
Fats 0.2g 0.3g Tomato sauce
Carbs 3.89g 5.31g Tomato sauce
Calories 18kcal 24kcal Tomato sauce
Fructose 1.37g 1.67g Tomato sauce
Sugar 2.63g 3.56g Tomato
Fiber 1.2g 1.5g Tomato sauce
Calcium 10mg 14mg Tomato sauce
Iron 0.27mg 0.96mg Tomato sauce
Magnesium 11mg 15mg Tomato sauce
Phosphorus 24mg 27mg Tomato sauce
Potassium 237mg 297mg Tomato sauce
Sodium 5mg 11mg Tomato
Zinc 0.17mg 0.22mg Tomato sauce
Copper 0.059mg 0.115mg Tomato sauce
Manganese 0.114mg 0.113mg Tomato
Selenium 0µg 0.6µg Tomato sauce
Vitamin A 833IU 435IU Tomato
Vitamin A RAE 42µg 22µg Tomato
Vitamin E 0.54mg 1.44mg Tomato sauce
Vitamin C 13.7mg 7mg Tomato
Vitamin B1 0.037mg 0.024mg Tomato
Vitamin B2 0.019mg 0.065mg Tomato sauce
Vitamin B3 0.594mg 0.991mg Tomato sauce
Vitamin B5 0.089mg 0.309mg Tomato sauce
Vitamin B6 0.08mg 0.098mg Tomato sauce
Folate 15µg 9µg Tomato
Choline 6.7mg 9.9mg Tomato sauce
Vitamin K 7.9µg 2.8µg Tomato
Tryptophan 0.006mg 0.009mg Tomato sauce
Threonine 0.027mg 0.037mg Tomato sauce
Isoleucine 0.018mg 0.025mg Tomato sauce
Leucine 0.025mg 0.034mg Tomato sauce
Lysine 0.027mg 0.037mg Tomato sauce
Methionine 0.006mg 0.008mg Tomato sauce
Phenylalanine 0.027mg 0.036mg Tomato sauce
Valine 0.018mg 0.025mg Tomato sauce
Histidine 0.014mg 0.02mg Tomato sauce
Saturated Fat 0.028g 0.041g Tomato
Monounsaturated Fat 0.031g 0.044g Tomato sauce
Polyunsaturated fat 0.083g 0.121g Tomato sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Tomato
14%
Tomato sauce
Minerals Daily Need Coverage Score
9%
Tomato
15%
Tomato sauce

Comparison summary

Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.4)
Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.