Parsley vs. Tomato Sauce
Nutrition comparison of Parsley and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parsley
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parsley and tomato sauce:
- Both tomato sauce and parsley are high in potassium.
- Parsley has more beta-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than parsley.
- Parsley has more thiamin and folate.
- Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and iron.
USDA sources for nutritional information: Parsley (Parsley, fresh) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce and parsley contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and parsley has 36 calories.
For macronutrient ratios, parsley is heavier in protein, lighter in carbs and heavier in fat compared to tomato sauce per calorie. Parsley has a macronutrient ratio of 27:57:17 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parsley | Tomato Sauce | |
|---|---|---|
| Protein | 27% | 17% |
| Carbohydrates | 57% | 74% |
| Fat | 17% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and parsley contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.
dietary fiber
Parsley is an excellent source of dietary fiber and it has 120% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.
sugar
Tomato sauce and parsley contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and parsley has 0.85g of sugar.
Protein
protein
Parsley has 148% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and parsley has 3g of protein.
Fat
saturated fat
Both tomato sauce and parsley are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.
Vitamins
Vitamin C
Parsley is an excellent source of Vitamin C and it has 18 times more Vitamin C than tomato sauce - tomato sauce has 7mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.
Vitamin A
Parsley is an excellent source of Vitamin A and it has 18 times more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.
Vitamin E
Tomato sauce and parsley contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.
Vitamin K
Parsley is an excellent source of Vitamin K and it has 584 times more Vitamin K than tomato sauce - tomato sauce has 2.8ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.
The B Vitamins
Parsley has more thiamin and folate. Both parsley and tomato sauce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Parsley | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.086 MG | 0.024 MG |
| Riboflavin | 0.098 MG | 0.065 MG |
| Niacin | 1.313 MG | 0.991 MG |
| Pantothenic acid | 0.4 MG | 0.309 MG |
| Vitamin B6 | 0.09 MG | 0.098 MG |
| Folate | 152 UG | 9 UG |
Minerals
calcium
Parsley is an excellent source of calcium and it has 886% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and parsley has 138mg of calcium.
iron
Parsley is an excellent source of iron and it has 546% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and parsley has 6.2mg of iron.
potassium
Both tomato sauce and parsley are high in potassium. Parsley has 87% more potassium than tomato sauce - tomato sauce has 297mg of potassium per 100 grams and parsley has 554mg 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, parsley has more beta-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than parsley per 100 grams.
| Parsley | Tomato Sauce | |
|---|---|---|
| beta-carotene | 5054 UG | 259 UG |
| lutein + zeaxanthin | 5561 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parsley and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Parsley | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.005 G |
| Total | 0.008 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both parsley and tomato sauce contain significant amounts of linoleic acid.
| Parsley | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.115 G | 0.115 G |
| Total | 0.115 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: Parsley (Parsley, fresh) and Tomato Sauce (Tomato products, canned, sauce) .
Parsley 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 parsley contain more calories in 100 grams?Tomato sauce and parsley contain similar amounts of calories - tomato sauce has 24 calories in 100g and parsley has 36 calories.
Does tomato sauce or parsley have more carbohydrates?
By weight, tomato sauce and parsley contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and parsley has 6.3g of carbohydrates.
Does tomato sauce or parsley contain more calcium?
Parsley is a rich source of calcium and it has 890% more calcium than tomato sauce - tomato sauce has 14mg of calcium in 100 grams and parsley has 138mg of calcium.
Does tomato sauce or parsley contain more iron?
Parsley is an abundant source of iron and it has 550% more iron than tomato sauce - tomato sauce has 0.96mg of iron in 100 grams and parsley has 6.2mg of iron.
Does tomato sauce or parsley contain more potassium?
Both tomato sauce and parsley are high in potassium. Parsley has 90% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and parsley has 554mg of potassium.