Basil vs. Tomato Sauce
Nutrition comparison of Basil and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and tomato sauce:
- Both tomato sauce and basil are high in potassium.
- Basil has more beta-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than basil.
- Basil has more folate.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A, Vitamin K, calcium and iron.
USDA sources for nutritional information: Basil (Basil, fresh) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce and basil contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, basil is much heavier in protein, much lighter in carbs and heavier in fat compared to tomato sauce per calorie. Basil has a macronutrient ratio of 44:37:19 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Basil | Tomato Sauce | |
|---|---|---|
| Protein | 44% | 17% |
| Carbohydrates | 37% | 74% |
| Fat | 19% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and basil contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in basil comprise of 84% dietary fiber and 16% sugar.
dietary fiber
Tomato sauce and basil contain similar amounts of dietary fiber - tomato sauce has 1.5g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Tomato sauce and basil contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and basil has 0.3g of sugar.
Protein
protein
Basil has 163% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Both tomato sauce and basil are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 157% more Vitamin C than tomato sauce - tomato sauce has 7mg of Vitamin C per 100 grams and basil has 18mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has 11 times more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and basil has 264ug of Vitamin A.
Vitamin E
Tomato sauce and basil contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and basil has 0.8mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 147 times more Vitamin K than tomato sauce - tomato sauce has 2.8ug of Vitamin K per 100 grams and basil has 414.8ug of Vitamin K.
The B Vitamins
Basil has more folate. Both basil and tomato sauce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Basil | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.034 MG | 0.024 MG |
| Riboflavin | 0.076 MG | 0.065 MG |
| Niacin | 0.902 MG | 0.991 MG |
| Pantothenic acid | 0.209 MG | 0.309 MG |
| Vitamin B6 | 0.155 MG | 0.098 MG |
| Folate | 68 UG | 9 UG |
Minerals
calcium
Basil is an excellent source of calcium and it has 11 times more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Basil is an excellent source of iron and it has 230% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both tomato sauce and basil are high in potassium. Tomato sauce is very similar to basil for potassium - tomato sauce has 297mg of potassium per 100 grams and basil has 295mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, basil has more beta-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than basil per 100 grams.
| Basil | Tomato Sauce | |
|---|---|---|
| beta-carotene | 3142 UG | 259 UG |
| lutein + zeaxanthin | 5650 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, basil has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Basil | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.005 G |
| Total | 0.316 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both basil and tomato sauce contain significant amounts of linoleic acid.
| Basil | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.073 G | 0.115 G |
| Total | 0.073 G | 0.115 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Basil or Tomato Sauce .
Note: The specific food items compared are: Basil (Basil, fresh) and Tomato Sauce (Tomato products, canned, sauce) .
Basil g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tomato sauce or basil contain more calories in 100 grams?Tomato sauce and basil contain similar amounts of calories - tomato sauce has 24 calories in 100g and basil has 23 calories.
Is tomato sauce or basil better for protein?
Basil has 160% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and basil has 3.2g of protein.
Does tomato sauce or basil have more carbohydrates?
By weight, tomato sauce and basil contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and basil has 2.7g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in basil comprise of 80% dietary fiber and 20% sugar.
Does tomato sauce or basil contain more calcium?
Basil is a rich source of calcium and it has 11 times more calcium than tomato sauce - tomato sauce has 14mg of calcium in 100 grams and basil has 177mg of calcium.
Does tomato sauce or basil contain more iron?
Basil is an abundant source of iron and it has 230% more iron than tomato sauce - tomato sauce has 0.96mg of iron in 100 grams and basil has 3.2mg of iron.
Does tomato sauce or basil contain more potassium?
Both tomato sauce and basil are high in potassium. Tomato sauce is very similar to basil for potassium - tomato sauce has 297mg of potassium in 100 grams and basil has 295mg of potassium.