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  6. Soy milk vs. Marinara sauce

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

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

  • Soy milk is richer in Selenium, and Copper, yet Marinara sauce is richer in Vitamin B3, Vitamin E , Vitamin K, Vitamin B6, and Potassium.
  • Marinara sauce's daily need coverage for Vitamin B3 is 21% higher.
  • Soy milk has 4 times more Selenium than Marinara sauce. Soy milk has 4.8µg of Selenium, while Marinara sauce has 1.1µg.

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

Infographic

Soy milk 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.
Soy milk
Soy milk
5
:
5
Marinara sauce
Marinara sauce
Contains more Magnesium +38.9%
Contains more Phosphorus +52.9%
Contains more Copper +58%
Contains more Manganese +62.8%
Contains more Selenium +336.4%
Contains more Iron +21.9%
Contains more Potassium +170.3%
Contains less Sodium -41.2%
Contains more Zinc +66.7%
Equal in Calcium - 27
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Magnesium +38.9%
Contains more Phosphorus +52.9%
Contains more Copper +58%
Contains more Manganese +62.8%
Contains more Selenium +336.4%
Contains more Iron +21.9%
Contains more Potassium +170.3%
Contains less Sodium -41.2%
Contains more Zinc +66.7%
Equal in Calcium - 27

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.
Soy milk
Soy milk
4
:
6
Marinara sauce
Marinara sauce
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +13.1%
Contains more Folate +38.5%
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%
Soy milk
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%
Marinara sauce
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 B1 +150%
Contains more Vitamin B2 +13.1%
Contains more Folate +38.5%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Marinara sauce
Marinara sauce
Contains more Polyunsaturated fat +89.2%
Contains less Saturated Fat -17.1%
Equal in Monounsaturated Fat - 0.377
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Polyunsaturated fat +89.2%
Contains less Saturated Fat -17.1%
Equal in Monounsaturated Fat - 0.377

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Marinara sauce
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 Soy milk Marinara sauce Opinion
Net carbs 5.68g 6.26g Marinara sauce
Protein 3.27g 1.41g Soy milk
Fats 1.75g 1.48g Soy milk
Carbs 6.28g 8.06g Marinara sauce
Calories 54kcal 51kcal Soy milk
Sugar 3.99g 5.5g Soy milk
Fiber 0.6g 1.8g Marinara sauce
Calcium 25mg 27mg Marinara sauce
Iron 0.64mg 0.78mg Marinara sauce
Magnesium 25mg 18mg Soy milk
Phosphorus 52mg 34mg Soy milk
Potassium 118mg 319mg Marinara sauce
Sodium 51mg 30mg Marinara sauce
Zinc 0.12mg 0.2mg Marinara sauce
Copper 0.128mg 0.081mg Soy milk
Manganese 0.223mg 0.137mg Soy milk
Selenium 4.8µg 1.1µg Soy milk
Vitamin A 3IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 0.11mg 2.4mg Marinara sauce
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.06mg 0.024mg Soy milk
Vitamin B2 0.069mg 0.061mg Soy milk
Vitamin B3 0.513mg 3.917mg Marinara sauce
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.077mg 0.173mg Marinara sauce
Folate 18µg 13µg Soy milk
Vitamin K 3µg 13.9µg 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 0mg 2mg Soy milk
Saturated Fat 0.205g 0.17g Marinara sauce
Monounsaturated Fat 0.401g 0.377g Soy milk
Polyunsaturated fat 0.961g 0.508g Soy milk

Which food is preferable for your diet?

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

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.