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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.
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains less SodiumSodium -54.5%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +25.3%
Contains more IronIron +255.6%
Contains more CopperCopper +94.9%
Contains more ZincZinc +29.4%
Contains more PhosphorusPhosphorus +12.5%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0.113mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 26% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +95.7%
Contains more Vitamin AVitamin A +91.5%
Contains more Vitamin B1Vitamin B1 +54.2%
Contains more Vitamin KVitamin K +182.1%
Contains more FolateFolate +66.7%
Contains more Vitamin E Vitamin E +166.7%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin B5Vitamin B5 +247.2%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more CholineCholine +47.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
1
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 ProteinProtein +36.4%
Contains more FatsFats +50%
Contains more CarbsCarbs +36.5%
Contains more OtherOther +274.5%
~equal in Water ~91.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
1
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
20% 21% 59%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated Fat -31.7%
Contains more Mono. FatMonounsaturated Fat +41.9%
Contains more Poly. FatPolyunsaturated fat +45.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
0
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +45.6%
Contains more FructoseFructose +21.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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
Calories 18kcal 24kcal Tomato sauce
Protein 0.88g 1.2g Tomato sauce
Fats 0.2g 0.3g Tomato sauce
Vitamin C 13.7mg 7mg Tomato
Net carbs 2.69g 3.81g Tomato sauce
Carbs 3.89g 5.31g Tomato sauce
Magnesium 11mg 15mg Tomato sauce
Calcium 10mg 14mg Tomato sauce
Potassium 237mg 297mg Tomato sauce
Iron 0.27mg 0.96mg Tomato sauce
Sugar 2.63g 3.56g Tomato
Fiber 1.2g 1.5g Tomato sauce
Copper 0.059mg 0.115mg Tomato sauce
Zinc 0.17mg 0.22mg Tomato sauce
Phosphorus 24mg 27mg Tomato sauce
Sodium 5mg 11mg Tomato
Vitamin A 833IU 435IU Tomato
Vitamin A RAE 42µg 22µg Tomato
Vitamin E 0.54mg 1.44mg Tomato sauce
Manganese 0.114mg 0.113mg Tomato
Selenium 0µg 0.6µg Tomato sauce
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
Vitamin K 7.9µg 2.8µg Tomato
Folate 15µg 9µg Tomato
Choline 6.7mg 9.9mg 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
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
Fructose 1.37g 1.67g Tomato sauce

Which food is preferable for your diet?

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

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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.