Broccoli vs. Tomato Sauce
Nutrition comparison of Broccoli and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and tomato sauce:
- Both tomato sauce and broccoli are high in potassium.
- Broccoli has more alpha-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than broccoli.
- Broccoli has more thiamin and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce and broccoli contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to tomato sauce for fat. Broccoli has a macronutrient ratio of 28:65:7 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Tomato Sauce | |
|---|---|---|
| Protein | 28% | 17% |
| Carbohydrates | 65% | 74% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and broccoli contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 73% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Tomato sauce and broccoli contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 135% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both tomato sauce and broccoli are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 11 times more Vitamin C than tomato sauce - tomato sauce has 7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Tomato sauce and broccoli contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Tomato sauce and broccoli contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 35 times more Vitamin K than tomato sauce - tomato sauce has 2.8ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin and folate. Both broccoli and tomato sauce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Broccoli | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.071 MG | 0.024 MG |
| Riboflavin | 0.117 MG | 0.065 MG |
| Niacin | 0.639 MG | 0.991 MG |
| Pantothenic acid | 0.573 MG | 0.309 MG |
| Vitamin B6 | 0.175 MG | 0.098 MG |
| Folate | 63 UG | 9 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 236% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Tomato sauce and broccoli contain similar amounts of iron - tomato sauce has 0.96mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both tomato sauce and broccoli are high in potassium. Tomato sauce is very similar to tomato sauce for potassium - tomato sauce has 297mg of potassium per 100 grams and broccoli has 316mg 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, broccoli has more alpha-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than broccoli per 100 grams. Both broccoli and tomato sauce contain significant amounts of beta-carotene.
| Broccoli | Tomato Sauce | |
|---|---|---|
| beta-carotene | 361 UG | 259 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Broccoli | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.005 G |
| Total | 0.0215 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than broccoli per 100 grams.
| Broccoli | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.115 G |
| Total | 0.055 G | 0.115 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Broccoli (Broccoli, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Broccoli 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 broccoli contain more calories in 100 grams?Tomato sauce and broccoli contain similar amounts of calories - tomato sauce has 24 calories in 100g and broccoli has 34 calories.
Does tomato sauce or broccoli have more carbohydrates?
By weight, tomato sauce and broccoli contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does tomato sauce or broccoli contain more potassium?
Both tomato sauce and broccoli are high in potassium. Tomato sauce is very similar to tomato sauce for potassium - tomato sauce has 297mg of potassium in 100 grams and broccoli has 316mg of potassium.