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  6. Wheat vs. Tomato sauce

Wheat vs. Tomato sauce — In-Depth Nutrition Comparison

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Summary of differences between wheat and tomato sauce

  • Tomato sauce has less selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B1, iron, magnesium, and vitamin B6 than wheat .
  • Wheat covers your daily need for selenium, 161% more than tomato sauce.
  • Wheat has 27 times more manganese than tomato sauce. While wheat has 3.012mg of manganese, tomato sauce has only 0.113mg.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Tomato sauce, canned, no salt added.

Infographic

Wheat vs Tomato sauce infographic
Infographic link

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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 more MagnesiumMagnesium +860%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +266.7%
Contains more CopperCopper +380.9%
Contains more ZincZinc +1790.9%
Contains more PhosphorusPhosphorus +1781.5%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +2565.5%
Contains more SeleniumSelenium +14800%

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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +1645.8%
Contains more Vitamin B2Vitamin B2 +86.2%
Contains more Vitamin B3Vitamin B3 +579.9%
Contains more Vitamin B5Vitamin B5 +202.6%
Contains more Vitamin B6Vitamin B6 +327.6%
Contains more FolateFolate +377.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Tomato sauce DV% diff.
Selenium 89.4µg 0.6µg 161%
Manganese 3.012mg 0.113mg 126%
Phosphorus 508mg 27mg 69%
Copper 0.553mg 0.115mg 49%
Vitamin B3 6.738mg 0.991mg 36%
Zinc 4.16mg 0.22mg 36%
Vitamin B1 0.419mg 0.024mg 33%
Iron 3.52mg 0.96mg 32%
Magnesium 144mg 15mg 31%
Vitamin B6 0.419mg 0.098mg 25%
Protein 13.68g 1.2g 25%
Carbs 71.13g 5.31g 22%
Calories 339kcal 24kcal 16%
Vitamin B5 0.935mg 0.309mg 13%
Vitamin E 1.44mg 10%
Folate 43µg 9µg 9%
Vitamin C 0mg 7mg 8%
Fiber 1.5g 6%
Polyunsaturated fat 0.978g 0.121g 6%
Potassium 431mg 297mg 4%
Vitamin B2 0.121mg 0.065mg 4%
Fats 2.47g 0.3g 3%
Saturated fat 0.454g 0.041g 2%
Vitamin K 2.8µg 2%
Choline 9.9mg 2%
Calcium 34mg 14mg 2%
Vitamin A 0µg 22µg 2%
Fructose 1.67g 2%
Monounsaturated fat 0.344g 0.044g 1%
Net carbs 71.13g 3.81g N/A
Sugar 3.56g N/A
Sodium 2mg 11mg 0%
Tryptophan 0.176mg 0.009mg 0%
Threonine 0.366mg 0.037mg 0%
Isoleucine 0.533mg 0.025mg 0%
Leucine 0.934mg 0.034mg 0%
Lysine 0.303mg 0.037mg 0%
Methionine 0.221mg 0.008mg 0%
Phenylalanine 0.681mg 0.036mg 0%
Valine 0.594mg 0.025mg 0%
Histidine 0.322mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +1040%
Contains more FatsFats +723.3%
Contains more CarbsCarbs +1239.5%
Contains more WaterWater +734.4%
~equal in Other ~1.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 more Mono. FatMonounsaturated fat +681.8%
Contains more Poly. FatPolyunsaturated fat +708.3%
Contains less Sat. FatSaturated fat -91%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.