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  6. Tomato sauce vs. Olive

Tomato sauce vs. Olive — In-Depth Nutrition Comparison

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Significant differences between tomato sauce and olive

  • Tomato sauce has more potassium, vitamin B6, vitamin C, and vitamin B3; however, olive is richer in iron, copper, calcium, and fiber.
  • Olive covers your daily sodium needs 31% more than tomato sauce.
  • Olive has 37 times less potassium than tomato sauce. Tomato sauce has 297mg of potassium, while olive has 8mg.
  • Tomato sauce contains less saturated fat.

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

Infographic

Tomato sauce vs Olive 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.
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%
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%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +3612.5%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +465%
Contains more CalciumCalcium +528.6%
Contains more IronIron +243.8%
Contains more CopperCopper +118.3%
Contains more SeleniumSelenium +50%
~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.
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%
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%
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 +∞%
Contains more Vitamin EVitamin E +14.6%
~equal in Vitamin A ~20µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.3mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
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
Contains more ProteinProtein +42.9%
Contains more WaterWater +14.1%
Contains more FatsFats +3460%
Contains more CarbsCarbs +17.9%
Contains more OtherOther +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
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
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +17827.3%
Contains more Poly. FatPolyunsaturated fat +652.9%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.