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.
Detailed nutritional comparison of broccoli and tomato sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Broccoli (Broccoli, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Tomato Sauce src

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 27:64:9 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Tomato Sauce
Protein 27% 17%
Carbohydrates 64% 74%
Fat 9% 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 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 Broccoli or Tomato Sauce .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Tomato Sauce (Tomato products, canned, sauce) .

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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.