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Crackers vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between crackers and marinara sauce

  • Crackers are higher in vitamin K, iron, vitamin B1, phosphorus, vitamin B2, folate, and manganese, yet marinara sauce is higher in vitamin A.
  • Crackers cover your daily vitamin K needs 46% more than marinara sauce.
  • Crackers contain 33 times more saturated fat than marinara sauce. While crackers contain 5.562g of saturated fat, marinara sauce contains only 0.17g.

Food varieties used in this article are Crackers, standard snack-type, regular and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 CalciumCalcium +344.4%
Contains more IronIron +416.7%
Contains more CopperCopper +28.4%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +629.4%
Contains more ManganeseManganese +258.4%
Contains more SeleniumSelenium +509.1%
Contains more PotassiumPotassium +170.3%
Contains less SodiumSodium -95.9%
~equal in Magnesium ~18mg

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +26.3%
Contains more Vitamin B1Vitamin B1 +1633.3%
Contains more Vitamin B2Vitamin B2 +647.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +398.6%
Contains more FolateFolate +607.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more CholineCholine +42.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.917mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +370.9%
Contains more FatsFats +1685.8%
Contains more CarbsCarbs +660.5%
Contains more OtherOther +50%
Contains more WaterWater +2683.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +1638.2%
Contains more Poly. FatPolyunsaturated fat +2486%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Marinara sauce DV% diff.
Polyunsaturated fat 13.137g 0.508g 84%
Vitamin K 69.3µg 13.9µg 46%
Iron 4.03mg 0.78mg 41%
Fats 26.43g 1.48g 38%
Vitamin B1 0.416mg 0.024mg 33%
Phosphorus 248mg 34mg 31%
Sodium 726mg 30mg 30%
Vitamin B2 0.456mg 0.061mg 30%
Saturated fat 5.562g 0.17g 25%
Calories 510kcal 51kcal 23%
Folate 92µg 13µg 20%
Starch 49.69g 20%
Carbs 61.3g 8.06g 18%
Monounsaturated fat 6.553g 0.377g 15%
Manganese 0.491mg 0.137mg 15%
Selenium 6.7µg 1.1µg 10%
Protein 6.64g 1.41g 10%
Calcium 120mg 27mg 9%
Vitamin B5 0.417mg 8%
Vitamin B6 0.063mg 0.173mg 8%
Potassium 118mg 319mg 6%
Vitamin A 0µg 33µg 4%
Vitamin E 3.03mg 2.4mg 4%
Vitamin B3 4.352mg 3.917mg 3%
Zinc 0.49mg 0.2mg 3%
Copper 0.104mg 0.081mg 3%
Fiber 2.3g 1.8g 2%
Vitamin C 0mg 2mg 2%
Choline 9.6mg 13.7mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 59g 6.26g N/A
Magnesium 18mg 18mg 0%
Sugar 8.18g 5.5g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
19%
Marinara sauce
Minerals Daily Need Coverage Score
56%
Crackers
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 2.68g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 5.392g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 63)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Crackers
Crackers 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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.