Olive Oil vs. Tomato Sauce
Nutrition comparison of Olive Oil and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and tomato sauce:
- Olive oil is an excellent source of Vitamin E.
- Tomato sauce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tomato sauce has signficantly more dietary fiber than olive oil.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and tomato sauce has 97% less calories than olive oil - tomato sauce has 24 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Tomato Sauce | |
|---|---|---|
| Protein | ~ | 17% |
| Carbohydrates | ~ | 74% |
| Fat | 100% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than tomato sauce - tomato sauce has 5.3g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Tomato sauce has signficantly more dietary fiber than olive oil - tomato sauce has 1.5g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than tomato sauce - tomato sauce has 3.6g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Tomato sauce has more protein than olive oil - tomato sauce has 1.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and tomato sauce has 100% less saturated fat than olive oil - tomato sauce has 0.04g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than olive oil - tomato sauce has 7mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Tomato sauce has more Vitamin A than olive oil - tomato sauce has 22ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 897% more Vitamin E than tomato sauce - tomato sauce has 1.4mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 20 times more Vitamin K than tomato sauce - tomato sauce has 2.8ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Tomato sauce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Tomato Sauce | |
|---|---|---|
| Thiamin | ~ | 0.024 MG |
| Riboflavin | ~ | 0.065 MG |
| Niacin | ~ | 0.991 MG |
| Pantothenic acid | ~ | 0.309 MG |
| Vitamin B6 | ~ | 0.098 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Tomato sauce has 13 times more calcium than olive oil - tomato sauce has 14mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Tomato sauce and olive oil contain similar amounts of iron - tomato sauce has 0.96mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 296 times more potassium than olive oil - tomato sauce has 297mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Olive Oil | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.005 G |
| Total | 0.761 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than tomato sauce per 100 grams.
| Olive Oil | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.115 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Tomato Sauce (Tomato products, canned, sauce) .
Olive Oil 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 olive oil contain more calories in 100 grams?Olive oil is high in calories and tomato sauce has 100% less calories than olive oil - tomato sauce has 24 calories in 100g and olive oil has 884 calories.
Does tomato sauce or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than tomato sauce - tomato sauce has 5.3g of carbs for 100g and olive oil has no carbs..