Kale vs. Tomato Sauce
Nutrition comparison of Kale and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and tomato sauce:
- Both kale and tomato sauce are high in potassium.
- Kale has more beta-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than kale.
- Kale has more thiamin, riboflavin and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Kale (Kale, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and tomato sauce contain similar amounts of calories - kale has 35 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Kale has a macronutrient ratio of 28:41:31 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Tomato Sauce | |
|---|---|---|
| Protein | 28% | 17% |
| Carbohydrates | 41% | 74% |
| Fat | 31% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and tomato sauce contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 173% more dietary fiber than tomato sauce - kale has 4.1g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Kale and tomato sauce contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Kale has 143% more protein than tomato sauce - kale has 2.9g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both kale and tomato sauce are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 12 times more Vitamin C than tomato sauce - kale has 93.4mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 995% more Vitamin A than tomato sauce - kale has 241ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Kale and tomato sauce contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 138 times more Vitamin K than tomato sauce - kale has 389.6ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate. Both kale and tomato sauce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Kale | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.113 MG | 0.024 MG |
| Riboflavin | 0.347 MG | 0.065 MG |
| Niacin | 1.18 MG | 0.991 MG |
| Pantothenic acid | 0.37 MG | 0.309 MG |
| Vitamin B6 | 0.147 MG | 0.098 MG |
| Folate | 62 UG | 9 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 17 times more calcium than tomato sauce - kale has 254mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Kale has 67% more iron than tomato sauce - kale has 1.6mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both kale and tomato sauce are high in potassium. Kale has 17% more potassium than tomato sauce - kale has 348mg of potassium per 100 grams and tomato sauce has 297mg 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, kale has more beta-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than kale per 100 grams.
| Kale | Tomato Sauce | |
|---|---|---|
| beta-carotene | 2873 UG | 259 UG |
| lutein + zeaxanthin | 6261 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Kale | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.005 G |
| Total | 0.378 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than tomato sauce per 100 grams.
| Kale | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.291 G | 0.115 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 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: Kale (Kale, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Kale 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 kale or tomato sauce contain more calories in 100 grams?Kale and tomato sauce contain similar amounts of calories - kale has 35 calories in 100g and tomato sauce has 24 calories.
Does kale or tomato sauce have more carbohydrates?
By weight, kale and tomato sauce contain similar amounts of carbs - kale has 4.4g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does kale or tomato sauce contain more calcium?
Kale is a rich source of calcium and it has 17 times more calcium than tomato sauce - kale has 254mg of calcium in 100 grams and tomato sauce has 14mg of calcium.
Does kale or tomato sauce contain more potassium?
Both kale and tomato sauce are high in potassium. Kale has 20% more potassium than tomato sauce - kale has 348mg of potassium in 100 grams and tomato sauce has 297mg of potassium.