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  6. Olive oil vs. Tomato sauce

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

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Significant differences between Olive oil and Tomato sauce

  • Olive oil has more Vitamin E , and Vitamin K, however, Tomato sauce is richer in Copper, Potassium, Vitamin C, Vitamin B6, Vitamin B3, Vitamin B5, and Fiber.
  • Olive oil covers your daily Vitamin E needs 86% more than Tomato sauce.
  • Tomato sauce has 337 times less Saturated Fat than Olive oil. Olive oil has 13.808g of Saturated Fat, while Tomato sauce has 0.041g.

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

Infographic

Olive oil 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.
Olive oil
Olive oil
1
:
9
Tomato sauce
Tomato sauce
Contains less Sodium -81.8%
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 +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains less Sodium -81.8%
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 +∞%

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.
Olive oil
Olive oil
2
:
8
Tomato sauce
Tomato sauce
Contains more Vitamin E +896.5%
Contains more Vitamin K +2050%
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 +∞%
Olive oil
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%
Tomato sauce
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 E +896.5%
Contains more Vitamin K +2050%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Tomato sauce
Tomato sauce
Contains more Fats +33233.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tomato sauce
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 Fats +33233.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Tomato sauce
Tomato sauce
Contains more Monounsaturated Fat +165720.5%
Contains more Polyunsaturated fat +8596.7%
Contains less Saturated Fat -99.7%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Monounsaturated Fat +165720.5%
Contains more Polyunsaturated fat +8596.7%
Contains less Saturated Fat -99.7%

Comparison summary table

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

Which food is preferable for your diet?

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

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