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Marinara sauce vs. Soy milk — In-Depth Nutrition Comparison

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What are the main differences between Marinara sauce and Soy milk?

  • Marinara sauce is richer in Vitamin B3, Vitamin E , Vitamin K, Vitamin B6, and Potassium, yet Soy milk is richer in Selenium, and Copper.
  • Marinara sauce's daily need coverage for Vitamin B3 is 21% higher.
  • Marinara sauce has 22 times more Vitamin E than Soy milk. Marinara sauce has 2.4mg of Vitamin E , while Soy milk has 0.11mg.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Soymilk, original and vanilla, unfortified types in this comparison.

Infographic

Marinara sauce vs Soy milk 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 more Iron +21.9%
Contains more Potassium +170.3%
Contains less Sodium -41.2%
Contains more Zinc +66.7%
Contains more Magnesium +38.9%
Contains more Phosphorus +52.9%
Contains more Copper +58%
Contains more Manganese +62.8%
Contains more Selenium +336.4%
Equal in Calcium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Iron +21.9%
Contains more Potassium +170.3%
Contains less Sodium -41.2%
Contains more Zinc +66.7%
Contains more Magnesium +38.9%
Contains more Phosphorus +52.9%
Contains more Copper +58%
Contains more Manganese +62.8%
Contains more Selenium +336.4%
Equal in Calcium - 25

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 A +21566.7%
Contains more Vitamin E +2081.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +663.5%
Contains more Vitamin B6 +124.7%
Contains more Vitamin K +363.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +13.1%
Contains more Folate +38.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin A +21566.7%
Contains more Vitamin E +2081.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +663.5%
Contains more Vitamin B6 +124.7%
Contains more Vitamin K +363.3%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +13.1%
Contains more Folate +38.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +28.3%
Contains more Other +155.4%
Contains more Protein +131.9%
Contains more Fats +18.2%
Equal in Water - 88.05
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Carbs +28.3%
Contains more Other +155.4%
Contains more Protein +131.9%
Contains more Fats +18.2%
Equal in Water - 88.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.1%
Contains more Polyunsaturated fat +89.2%
Equal in Monounsaturated Fat - 0.401
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -17.1%
Contains more Polyunsaturated fat +89.2%
Equal in Monounsaturated Fat - 0.401

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Soy milk Opinion
Net carbs 6.26g 5.68g Marinara sauce
Protein 1.41g 3.27g Soy milk
Fats 1.48g 1.75g Soy milk
Carbs 8.06g 6.28g Marinara sauce
Calories 51kcal 54kcal Soy milk
Sugar 5.5g 3.99g Soy milk
Fiber 1.8g 0.6g Marinara sauce
Calcium 27mg 25mg Marinara sauce
Iron 0.78mg 0.64mg Marinara sauce
Magnesium 18mg 25mg Soy milk
Phosphorus 34mg 52mg Soy milk
Potassium 319mg 118mg Marinara sauce
Sodium 30mg 51mg Marinara sauce
Zinc 0.2mg 0.12mg Marinara sauce
Copper 0.081mg 0.128mg Soy milk
Manganese 0.137mg 0.223mg Soy milk
Selenium 1.1µg 4.8µg Soy milk
Vitamin A 650IU 3IU Marinara sauce
Vitamin A RAE 33µg 0µg Marinara sauce
Vitamin E 2.4mg 0.11mg Marinara sauce
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0.06mg Soy milk
Vitamin B2 0.061mg 0.069mg Soy milk
Vitamin B3 3.917mg 0.513mg Marinara sauce
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.173mg 0.077mg Marinara sauce
Folate 13µg 18µg Soy milk
Vitamin K 13.9µg 3µg Marinara sauce
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Cholesterol 2mg 0mg Soy milk
Saturated Fat 0.17g 0.205g Marinara sauce
Monounsaturated Fat 0.377g 0.401g Soy milk
Polyunsaturated fat 0.508g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Soy milk
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
23%
Marinara sauce
9%
Soy milk
Minerals Daily Need Coverage Score
15%
Marinara sauce
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 1.51g)
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 37)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.