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  6. Olive vs. Tomato sauce

Olive vs. Tomato sauce — In-Depth Nutrition Comparison

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Significant differences between olive and tomato sauce

  • Olive has more iron, copper, calcium, and fiber; however, tomato sauce is richer in potassium, vitamin B6, vitamin C, and vitamin B3.
  • Olive covers your daily sodium needs 31% more than tomato sauce.
  • Tomato sauce has 35 times less saturated fat than olive. Olive has 1.415g of saturated fat, while tomato sauce has 0.041g.
  • Tomato sauce contains less sodium.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Tomato sauce, canned, no salt added.

Infographic

Olive 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
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 CalciumCalcium +528.6%
Contains more IronIron +243.8%
Contains more CopperCopper +118.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +3612.5%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +465%
~equal in Zinc ~0.22mg

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
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 EVitamin E +14.6%
Contains more Vitamin CVitamin C +677.8%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2578.4%
Contains more Vitamin B5Vitamin B5 +1960%
Contains more Vitamin B6Vitamin B6 +988.9%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +∞%
~equal in Vitamin A ~22µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.9mg

All nutrients comparison - raw data values

Nutrient Olive Tomato sauce DV% diff.
Sodium 735mg 11mg 31%
Iron 3.3mg 0.96mg 29%
Monounsaturated fat 7.888g 0.044g 20%
Fats 10.68g 0.3g 16%
Copper 0.251mg 0.115mg 15%
Potassium 8mg 297mg 9%
Vitamin C 0.9mg 7mg 7%
Vitamin B6 0.009mg 0.098mg 7%
Calcium 88mg 14mg 7%
Fiber 3.2g 1.5g 7%
Vitamin B3 0.037mg 0.991mg 6%
Vitamin B5 0.015mg 0.309mg 6%
Saturated fat 1.415g 0.041g 6%
Vitamin B2 0mg 0.065mg 5%
Polyunsaturated fat 0.911g 0.121g 5%
Calories 115kcal 24kcal 5%
Manganese 0.02mg 0.113mg 4%
Phosphorus 3mg 27mg 3%
Magnesium 4mg 15mg 3%
Folate 0µg 9µg 2%
Vitamin B1 0.003mg 0.024mg 2%
Fructose 1.67g 2%
Vitamin K 1.4µg 2.8µg 1%
Selenium 0.9µg 0.6µg 1%
Protein 0.84g 1.2g 1%
Vitamin E 1.65mg 1.44mg 1%
Carbs 6.26g 5.31g 0%
Net carbs 3.06g 3.81g N/A
Sugar 0g 3.56g N/A
Zinc 0.22mg 0.22mg 0%
Vitamin A 20µg 22µg 0%
Choline 10.3mg 9.9mg 0%
Tryptophan 0.009mg 0%
Threonine 0.026mg 0.037mg 0%
Isoleucine 0.031mg 0.025mg 0%
Leucine 0.05mg 0.034mg 0%
Lysine 0.032mg 0.037mg 0%
Methionine 0.012mg 0.008mg 0%
Phenylalanine 0.029mg 0.036mg 0%
Valine 0.038mg 0.025mg 0%
Histidine 0.023mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 FatsFats +3460%
Contains more CarbsCarbs +17.9%
Contains more OtherOther +16.8%
Contains more ProteinProtein +42.9%
Contains more WaterWater +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +17827.3%
Contains more Poly. FatPolyunsaturated fat +652.9%
Contains less Sat. FatSaturated fat -97.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.