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Mozzarella vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between mozzarella and marinara sauce

  • Mozzarella has more calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2; however, marinara sauce is higher in vitamin B3 and vitamin E.
  • Mozzarella covers your daily need for calcium, 70% more than marinara sauce.
  • Marinara sauce has less saturated fat.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Mozzarella vs Marinara sauce infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +2607.4%
Contains more ZincZinc +1465%
Contains more PhosphorusPhosphorus +1441.2%
Contains less SodiumSodium -46.7%
Contains more SeleniumSelenium +1327.3%
Contains more PotassiumPotassium +235.8%
Contains more IronIron +212%
Contains more CopperCopper +200%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin AVitamin A +315.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +457.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +34.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +3164.2%
Contains more Vitamin B6Vitamin B6 +116.3%
Contains more Vitamin KVitamin K +672.2%
Contains more FolateFolate +44.4%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 ProteinProtein +1850.4%
Contains more FatsFats +1055.4%
Contains more OtherOther +44.6%
Contains more CarbsCarbs +160%
Contains more WaterWater +75.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +1184.9%
Contains less Sat. FatSaturated fat -98.4%
~equal in Polyunsaturated fat ~0.508g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Marinara sauce DV% diff.
Calcium 731mg 27mg 70%
Phosphorus 524mg 34mg 70%
Protein 27.5g 1.41g 52%
Saturated fat 10.867g 0.17g 49%
Vitamin B12 0.92µg 0µg 38%
Zinc 3.13mg 0.2mg 27%
Selenium 15.7µg 1.1µg 27%
Fats 17.1g 1.48g 24%
Vitamin B3 0.12mg 3.917mg 24%
Vitamin B2 0.34mg 0.061mg 21%
Cholesterol 54mg 2mg 17%
Vitamin E 0.15mg 2.4mg 15%
Vitamin A 137µg 33µg 12%
Calories 280kcal 51kcal 11%
Monounsaturated fat 4.844g 0.377g 11%
Vitamin K 1.8µg 13.9µg 10%
Fiber 0g 1.8g 7%
Iron 0.25mg 0.78mg 7%
Potassium 95mg 319mg 7%
Vitamin B6 0.08mg 0.173mg 7%
Manganese 0.137mg 6%
Copper 0.027mg 0.081mg 6%
Magnesium 26mg 18mg 2%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Carbs 3.1g 8.06g 2%
Vitamin C 0mg 2mg 2%
Choline 18.4mg 13.7mg 1%
Sodium 16mg 30mg 1%
Folate 9µg 13µg 1%
Net carbs 3.1g 6.26g N/A
Sugar 1.23g 5.5g N/A
Vitamin B1 0.02mg 0.024mg 0%
Polyunsaturated fat 0.509g 0.508g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Mozzarella
19%
Marinara sauce
Minerals Daily Need Coverage Score
66%
Mozzarella
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Mozzarella
Mozzarella is lower in Sugar (difference - 4.27g)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 10.697g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2)
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.