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  6. Cashew vs. Marinara sauce

Cashew vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between Cashew and Marinara sauce

  • Marinara sauce has less Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6 than Cashew.
  • Cashew covers your daily need of Copper 235% more than Marinara sauce.
  • Cashew has 46 times more Saturated Fat than Marinara sauce. While Cashew has 7.783g of Saturated Fat, Marinara sauce has only 0.17g.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Cashew 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.
Cashew
Cashew
10
:
0
Marinara sauce
Marinara sauce
Contains more Calcium +37%
Contains more Iron +756.4%
Contains more Magnesium +1522.2%
Contains more Phosphorus +1644.1%
Contains more Potassium +106.9%
Contains less Sodium -60%
Contains more Zinc +2790%
Contains more Copper +2609.9%
Contains more Manganese +1108%
Contains more Selenium +1709.1%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +37%
Contains more Iron +756.4%
Contains more Magnesium +1522.2%
Contains more Phosphorus +1644.1%
Contains more Potassium +106.9%
Contains less Sodium -60%
Contains more Zinc +2790%
Contains more Copper +2609.9%
Contains more Manganese +1108%
Contains more Selenium +1709.1%

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.
Cashew
Cashew
5
:
5
Marinara sauce
Marinara sauce
Contains more Vitamin B1 +1662.5%
Contains more Vitamin B6 +141%
Contains more Folate +92.3%
Contains more Vitamin K +145.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +300%
Contains more Vitamin B3 +268.8%
Equal in Vitamin B2 - 0.061
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
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 +1662.5%
Contains more Vitamin B6 +141%
Contains more Folate +92.3%
Contains more Vitamin K +145.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +166.7%
Contains more Vitamin C +300%
Contains more Vitamin B3 +268.8%
Equal in Vitamin B2 - 0.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Marinara sauce
Marinara sauce
Contains more Protein +1192.2%
Contains more Fats +2862.8%
Contains more Carbs +274.6%
Contains more Other +53%
Contains more Water +1580.6%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 +1192.2%
Contains more Fats +2862.8%
Contains more Carbs +274.6%
Contains more Other +53%
Contains more Water +1580.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +6212.2%
Contains more Polyunsaturated fat +1444.3%
Contains less Saturated Fat -97.8%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +6212.2%
Contains more Polyunsaturated fat +1444.3%
Contains less Saturated Fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Marinara sauce Opinion
Net carbs 26.89g 6.26g Cashew
Protein 18.22g 1.41g Cashew
Fats 43.85g 1.48g Cashew
Carbs 30.19g 8.06g Cashew
Calories 553kcal 51kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 5.5g Marinara sauce
Fiber 3.3g 1.8g Cashew
Calcium 37mg 27mg Cashew
Iron 6.68mg 0.78mg Cashew
Magnesium 292mg 18mg Cashew
Phosphorus 593mg 34mg Cashew
Potassium 660mg 319mg Cashew
Sodium 12mg 30mg Cashew
Zinc 5.78mg 0.2mg Cashew
Copper 2.195mg 0.081mg Cashew
Manganese 1.655mg 0.137mg Cashew
Selenium 19.9µg 1.1µg Cashew
Vitamin A 0IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 0.9mg 2.4mg Marinara sauce
Vitamin C 0.5mg 2mg Marinara sauce
Vitamin B1 0.423mg 0.024mg Cashew
Vitamin B2 0.058mg 0.061mg Marinara sauce
Vitamin B3 1.062mg 3.917mg Marinara sauce
Vitamin B5 0.864mg Cashew
Vitamin B6 0.417mg 0.173mg Cashew
Folate 25µg 13µg Cashew
Vitamin K 34.1µg 13.9µg Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Cholesterol 0mg 2mg Cashew
Saturated Fat 7.783g 0.17g Marinara sauce
Monounsaturated Fat 23.797g 0.377g Cashew
Polyunsaturated fat 7.845g 0.508g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew 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
34%
Cashew
23%
Marinara sauce
Minerals Daily Need Coverage Score
200%
Cashew
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 7.613g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 25)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.