Tomato paste vs. Marinara sauce — In-Depth Nutrition Comparison
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Important differences between Tomato paste and Marinara sauce
- Marinara sauce has less Copper, Iron, Vitamin C, Potassium, Vitamin E , Fiber, Selenium, Manganese, Vitamin B2, and Phosphorus.
- Tomato paste's daily need coverage for Copper is 32% more.
- Tomato paste has 11 times more Vitamin C than Marinara sauce. Tomato paste has 21.9mg of Vitamin C, while Marinara sauce has 2mg.
The food varieties used in the comparison are Tomato products, canned, paste, without salt added and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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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
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Calcium
+33.3%
Contains
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Iron
+282.1%
Contains
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Magnesium
+133.3%
Contains
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Phosphorus
+144.1%
Contains
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Potassium
+217.9%
Contains
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Zinc
+215%
Contains
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Copper
+350.6%
Contains
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Manganese
+120.4%
Contains
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Selenium
+381.8%
Contains
less
Sodium
-49.2%
Contains
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Calcium
+33.3%
Contains
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Iron
+282.1%
Contains
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Magnesium
+133.3%
Contains
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Phosphorus
+144.1%
Contains
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Potassium
+217.9%
Contains
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Zinc
+215%
Contains
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Copper
+350.6%
Contains
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Manganese
+120.4%
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Selenium
+381.8%
Contains
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Sodium
-49.2%
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.
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Contains
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Vitamin A
+134.6%
Contains
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Vitamin E
+79.2%
Contains
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Vitamin C
+995%
Contains
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Vitamin B1
+150%
Contains
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Vitamin B2
+150.8%
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Vitamin B6
+24.9%
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Vitamin B3
+27.3%
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Vitamin K
+21.9%
Equal in Folate - 13
Contains
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Vitamin A
+134.6%
Contains
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Vitamin E
+79.2%
Contains
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Vitamin C
+995%
Contains
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Vitamin B1
+150%
Contains
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Vitamin B2
+150.8%
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Vitamin B6
+24.9%
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Vitamin B3
+27.3%
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Vitamin K
+21.9%
Equal in Folate - 13
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+206.4%
Contains
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Carbs
+134.6%
Contains
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Other
+68.7%
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Fats
+214.9%
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Water
+18.9%
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Contains
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Protein
+206.4%
Contains
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Carbs
+134.6%
Contains
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Other
+68.7%
Contains
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Fats
+214.9%
Contains
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Water
+18.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-41.2%
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Monounsaturated Fat
+462.7%
Contains
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Polyunsaturated fat
+217.5%
Saturated Fat:
0.1 g
Monounsaturated Fat:
0.067 g
Polyunsaturated fat:
0.16 g
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.377 g
Polyunsaturated fat:
0.508 g
Contains
less
Saturated Fat
-41.2%
Contains
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Monounsaturated Fat
+462.7%
Contains
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Polyunsaturated fat
+217.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.81g | 6.26g |
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| Protein | 4.32g | 1.41g |
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| Fats | 0.47g | 1.48g |
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| Carbs | 18.91g | 8.06g |
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| Calories | 82kcal | 51kcal |
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| Starch | 0.22g |
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| Fructose | 5.85g |
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| Sugar | 12.18g | 5.5g |
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| Fiber | 4.1g | 1.8g |
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| Calcium | 36mg | 27mg |
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| Iron | 2.98mg | 0.78mg |
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| Magnesium | 42mg | 18mg |
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| Phosphorus | 83mg | 34mg |
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| Potassium | 1014mg | 319mg |
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| Sodium | 59mg | 30mg |
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| Zinc | 0.63mg | 0.2mg |
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| Copper | 0.365mg | 0.081mg |
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| Manganese | 0.302mg | 0.137mg |
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| Selenium | 5.3µg | 1.1µg |
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| Vitamin A | 1525IU | 650IU |
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| Vitamin A RAE | 76µg | 33µg |
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| Vitamin E | 4.3mg | 2.4mg |
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| Vitamin C | 21.9mg | 2mg |
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| Vitamin B1 | 0.06mg | 0.024mg |
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| Vitamin B2 | 0.153mg | 0.061mg |
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| Vitamin B3 | 3.076mg | 3.917mg |
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| Vitamin B5 | 0.142mg |
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| Vitamin B6 | 0.216mg | 0.173mg |
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| Folate | 12µg | 13µg |
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| Vitamin K | 11.4µg | 13.9µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.133mg |
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| Isoleucine | 0.089mg |
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| Leucine | 0.124mg |
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| Lysine | 0.134mg |
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| Methionine | 0.027mg |
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| Phenylalanine | 0.13mg |
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| Valine | 0.088mg |
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| Histidine | 0.071mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.1g | 0.17g |
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| Monounsaturated Fat | 0.067g | 0.377g |
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| Polyunsaturated fat | 0.16g | 0.508g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
38%
23%
Minerals Daily Need Coverage Score
49%
15%
Comparison summary
Which food is lower in Cholesterol?
Tomato paste is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Tomato paste is lower in Saturated Fat (difference - 0.07g)
Which food is richer in minerals?
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Marinara sauce is lower in Sugar (difference - 6.68g)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
?
The foods are relatively equal in price ($)