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Olive oil vs. Marinara sauce — In-Depth Nutrition Comparison

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How are Olive oil and Marinara sauce different?

  • Olive oil is higher in Vitamin E , and Vitamin K, however, Marinara sauce is richer in Vitamin B3, Vitamin B6, Potassium, Copper, Fiber, and Manganese.
  • Daily need coverage for Vitamin E from Olive oil is 80% higher.
  • Olive oil contains 81 times more Saturated Fat than Marinara sauce. While Olive oil contains 13.808g of Saturated Fat, Marinara sauce contains only 0.17g.

Oil, olive, salad or cooking and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Olive oil vs Marinara sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -93.3%
Contains more Calcium +2600%
Contains more Iron +39.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +31800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains less Sodium -93.3%
Contains more Calcium +2600%
Contains more Iron +39.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +31800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +497.9%
Contains more Vitamin K +333.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin E +497.9%
Contains more Vitamin K +333.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +6656.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Fats +6656.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +19253.1%
Contains more Polyunsaturated fat +1971.5%
Contains less Saturated Fat -98.8%
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +19253.1%
Contains more Polyunsaturated fat +1971.5%
Contains less Saturated Fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Marinara sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Olive oil Marinara sauce Opinion
Net carbs 0g 6.26g Marinara sauce
Protein 0g 1.41g Marinara sauce
Fats 100g 1.48g Olive oil
Carbs 0g 8.06g Marinara sauce
Calories 884kcal 51kcal Olive oil
Sugar 0g 5.5g Olive oil
Fiber 0g 1.8g Marinara sauce
Calcium 1mg 27mg Marinara sauce
Iron 0.56mg 0.78mg Marinara sauce
Magnesium 0mg 18mg Marinara sauce
Phosphorus 0mg 34mg Marinara sauce
Potassium 1mg 319mg Marinara sauce
Sodium 2mg 30mg Olive oil
Zinc 0mg 0.2mg Marinara sauce
Copper 0mg 0.081mg Marinara sauce
Manganese 0mg 0.137mg Marinara sauce
Selenium 0µg 1.1µg Marinara sauce
Vitamin A 0IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 14.35mg 2.4mg Olive oil
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0mg 0.024mg Marinara sauce
Vitamin B2 0mg 0.061mg Marinara sauce
Vitamin B3 0mg 3.917mg Marinara sauce
Vitamin B6 0mg 0.173mg Marinara sauce
Folate 0µg 13µg Marinara sauce
Vitamin K 60.2µg 13.9µg Olive oil
Cholesterol 0mg 2mg Olive oil
Saturated Fat 13.808g 0.17g Marinara sauce
Monounsaturated Fat 72.961g 0.377g Olive oil
Polyunsaturated fat 10.523g 0.508g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Olive oil
23%
Marinara sauce
Minerals Daily Need Coverage Score
2%
Olive oil
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 13.638g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.4)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.