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Tomato sauce vs. Olive oil — In-Depth Nutrition Comparison

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Significant differences between Tomato sauce and Olive oil

  • Tomato sauce has more Copper, Potassium, Vitamin C, Vitamin B6, Vitamin B3, Vitamin B5, and Fiber, however, Olive oil is richer in Vitamin E , and Vitamin K.
  • Olive oil covers your daily Vitamin E needs 86% more than Tomato sauce.
  • Tomato sauce contains less Saturated Fat.

Specific food types used in this comparison are Tomato sauce, canned, no salt added and Oil, olive, salad or cooking.

Infographic

Tomato sauce vs Olive oil 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.
Contains more Calcium +1300%
Contains more Iron +71.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +29600%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -81.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +1300%
Contains more Iron +71.4%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +29600%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -81.8%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +896.5%
Contains more Vitamin K +2050%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +896.5%
Contains more Vitamin K +2050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +33233.3%
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +33233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +165720.5%
Contains more Polyunsaturated fat +8596.7%
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +165720.5%
Contains more Polyunsaturated fat +8596.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato sauce Olive oil Opinion
Net carbs 3.81g 0g Tomato sauce
Protein 1.2g 0g Tomato sauce
Fats 0.3g 100g Olive oil
Carbs 5.31g 0g Tomato sauce
Calories 24kcal 884kcal Olive oil
Fructose 1.67g Tomato sauce
Sugar 3.56g 0g Olive oil
Fiber 1.5g 0g Tomato sauce
Calcium 14mg 1mg Tomato sauce
Iron 0.96mg 0.56mg Tomato sauce
Magnesium 15mg 0mg Tomato sauce
Phosphorus 27mg 0mg Tomato sauce
Potassium 297mg 1mg Tomato sauce
Sodium 11mg 2mg Olive oil
Zinc 0.22mg 0mg Tomato sauce
Copper 0.115mg 0mg Tomato sauce
Manganese 0.113mg 0mg Tomato sauce
Selenium 0.6µg 0µg Tomato sauce
Vitamin A 435IU 0IU Tomato sauce
Vitamin A RAE 22µg 0µg Tomato sauce
Vitamin E 1.44mg 14.35mg Olive oil
Vitamin C 7mg 0mg Tomato sauce
Vitamin B1 0.024mg 0mg Tomato sauce
Vitamin B2 0.065mg 0mg Tomato sauce
Vitamin B3 0.991mg 0mg Tomato sauce
Vitamin B5 0.309mg 0mg Tomato sauce
Vitamin B6 0.098mg 0mg Tomato sauce
Folate 9µg 0µg Tomato sauce
Vitamin K 2.8µg 60.2µg Olive oil
Tryptophan 0.009mg 0mg Tomato sauce
Threonine 0.037mg 0mg Tomato sauce
Isoleucine 0.025mg 0mg Tomato sauce
Leucine 0.034mg 0mg Tomato sauce
Lysine 0.037mg 0mg Tomato sauce
Methionine 0.008mg 0mg Tomato sauce
Phenylalanine 0.036mg 0mg Tomato sauce
Valine 0.025mg 0mg Tomato sauce
Histidine 0.02mg 0mg Tomato sauce
Saturated Fat 0.041g 13.808g Tomato sauce
Monounsaturated Fat 0.044g 72.961g Olive oil
Polyunsaturated fat 0.121g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Tomato sauce
36%
Olive oil
Minerals Daily Need Coverage Score
15%
Tomato sauce
2%
Olive oil

Comparison summary

Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 13.767g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1.4)
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 is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.