Sauce vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Sauce, pesto, ready-to-serve, shelf stable is higher in more vitamins & minerals
Calories (kcal)
Sauce 426
Oil 884
Protein (g)
Sauce 5.00
Oil 0
Carbs (g)
Sauce 6.14
Oil 0
Fat (g)
Sauce 42.4
Oil 100
Fiber (g)
Sauce 1.70
Oil —
Quick answers
Which has more protein?
Sauce, pesto, ready-to-serve, shelf stable — 5.00g vs 0g per 100g.
Which has fewer calories?
Sauce, pesto, ready-to-serve, shelf stable — 426 vs 884 kcal per 100g.
Which is more nutrient-dense?
Sauce, pesto, ready-to-serve, shelf stable scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Sauce | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 426 kcal | 884 kcal | -52% |
| Macronutrients | |||
| Water | 43.1 g | 0 g | |
| Protein | 5.00 g | 0 g | |
| Total lipid (fat) | 42.4 g | 100 g | -58% |
| Carbohydrate, by difference | 6.14 g | 0 g | |
| Fiber, total dietary | 1.70 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.36 g | 4.63 g | +59% |
| Fatty acids, total monounsaturated | 19.4 g | 37.0 g | -48% |
| Fatty acids, total trans | 0.194 g | 1.76 g | -89% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | — | |
| Thiamin (Vitamin B1) | 0.093 mg | — | |
| Riboflavin (Vitamin B2) | 0.307 mg | — | |
| Niacin (Vitamin B3) | 0.738 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.255 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.178 mg | — | |
| Biotin (Vitamin B7) | 27.0 ug | — | |
| Choline, total | 13.7 mg | — | |
| Vitamin A, RAE | 90.0 ug | — | |
| Carotene, beta | 1075 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 8.86 mg | 21.6 mg | -59% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 173 mg | — | |
| Iron, Fe | 0.880 mg | — | |
| Magnesium, Mg | 45.0 mg | — | |
| Phosphorus, P | 132 mg | — | |
| Potassium, K | 205 mg | — | |
| Sodium, Na | 998 mg | 0 mg | |
| Zinc, Zn | 0.880 mg | — | |
| Copper, Cu | 0.145 mg | — | |
| Manganese, Mn | 0.633 mg | — | |
| Selenium, Se | 5.50 ug | — | |
| Other Nutrients | |||
| Energy | 1784 kj | 3699 kj | -52% |
| Ash | 3.35 g | 0 g | |
| Total Sugars | 1.92 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.470 g | — | |
| Fructose | 1.45 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0.240 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | — | |
| Betaine | 0.600 mg | — | |
| Beta-carotene (Provitamin A) | 12.0 ug | — | |
| Vitamin A, IU | 1802 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 917 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 1.17 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 15.8 mg | 101 mg | -84% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 5.19 mg | 30.9 mg | -83% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 194 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.054 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.043 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.027 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.065 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.075 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.262 g | 0.063 g | +316% |
| SFA 15:0 (Pentadecanoic acid) | 0.030 g | — | |
| SFA 16:0 (Palmitic acid) | 5.06 g | 2.98 g | +70% |
| SFA 17:0 (Margaric acid) | 0.045 g | 0 g | |
| SFA 18:0 (Stearic acid) | 1.42 g | 1.15 g | +24% |
| SFA 20:0 (Arachidic acid) | 0.158 g | 0.360 g | -56% |
| SFA 22:0 (Behenic acid) | 0.083 g | 0.070 g | +19% |
| SFA 24:0 (Lignoceric acid) | 0.036 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.025 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.329 g | 0.133 g | +147% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.321 g | 0.133 g | +141% |
| MUFA 17:1 (Heptadecenoic acid) | 0.035 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.7 g | 36.3 g | -48% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 18.7 g | 36.3 g | -49% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.213 g | 0.476 g | -55% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.009 g | 0.141 g | -94% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.007 g | 0.141 g | -95% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.009 g | — | |
| Fatty acids, total polyunsaturated | 13.7 g | 53.4 g | -74% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 11.8 g | 45.9 g | -74% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 11.7 g | 45.4 g | -74% |
| PUFA 18:2 CLAs | 0.028 g | — | |
| PUFA 18:2 i | — | 0.569 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.87 g | 7.43 g | -75% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 1.75 g | 6.24 g | -72% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.065 g | — | |
| PUFA 18:3i | 0.053 g | 1.19 g | -96% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.015 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.004 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.050 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.087 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.077 g | — | |
| TFA 22:1 t | 0.002 g | — | |
| TFA 18:2 t not further defined | 0.054 g | — | |
| Fatty acids, total trans-polyenoic | 0.107 g | 1.76 g | -94% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Sauce, pesto, ready-to-serve, shelf stable nutrition facts Oil, cooking and salad, ENOVA, 80% diglycerides nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.