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Edible mushroom vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the main differences between edible mushroom and marinara sauce?

  • Edible mushroom is richer in copper, vitamin B2, selenium, and phosphorus, yet marinara sauce is richer in vitamin E, vitamin A, vitamin K, and vitamin B6.
  • Edible mushroom's daily need coverage for copper is 26% higher.
  • Edible mushroom has 8 times more selenium than marinara sauce. Edible mushroom has 9.3µg of selenium, while marinara sauce has 1.1µg.

We used Mushrooms, white, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.

Infographic

Edible mushroom 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 CopperCopper +292.6%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +152.9%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +745.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +800%
Contains more IronIron +56%
Contains more ManganeseManganese +191.5%
~equal in Potassium ~319mg

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B2Vitamin B2 +559%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +30.8%
Contains more CholineCholine +26.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23900%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~2mg
~equal in Vitamin B3 ~3.917mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 +119.1%
Contains more FatsFats +335.3%
Contains more CarbsCarbs +147.2%
Contains more OtherOther +93%
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated 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.
Edible mushroom Marinara sauce
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edible mushroom Marinara sauce DV% diff.
Vitamin B5 1.497mg 30%
Copper 0.318mg 0.081mg 26%
Vitamin B2 0.402mg 0.061mg 26%
Vitamin E 0.01mg 2.4mg 16%
Selenium 9.3µg 1.1µg 15%
Vitamin K 0µg 13.9µg 12%
Phosphorus 86mg 34mg 7%
Vitamin B1 0.081mg 0.024mg 5%
Vitamin B6 0.104mg 0.173mg 5%
Manganese 0.047mg 0.137mg 4%
Vitamin A 0µg 33µg 4%
Iron 0.5mg 0.78mg 4%
Protein 3.09g 1.41g 3%
Zinc 0.52mg 0.2mg 3%
Fiber 1g 1.8g 3%
Calcium 3mg 27mg 2%
Vitamin B12 0.04µg 0µg 2%
Magnesium 9mg 18mg 2%
Carbs 3.26g 8.06g 2%
Polyunsaturated fat 0.16g 0.508g 2%
Fats 0.34g 1.48g 2%
Vitamin B3 3.607mg 3.917mg 2%
Folate 17µg 13µg 1%
Choline 17.3mg 13.7mg 1%
Saturated fat 0.05g 0.17g 1%
Monounsaturated fat 0g 0.377g 1%
Calories 22kcal 51kcal 1%
Vitamin D 0.2µg 0µg 1%
Sodium 5mg 30mg 1%
Vitamin D 7IU 0IU 1%
Cholesterol 0mg 2mg 1%
Vitamin C 2.1mg 2mg 0%
Net carbs 2.26g 6.26g N/A
Potassium 318mg 319mg 0%
Sugar 1.98g 5.5g N/A
Tryptophan 0.035mg 0%
Threonine 0.107mg 0%
Isoleucine 0.076mg 0%
Leucine 0.12mg 0%
Lysine 0.107mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.085mg 0%
Valine 0.232mg 0%
Histidine 0.057mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom 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
26%
Edible mushroom
19%
Marinara sauce
Minerals Daily Need Coverage Score
27%
Edible mushroom
15%
Marinara sauce

Comparison summary

Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1)
Which food is lower in Cholesterol?
Edible mushroom
Edible mushroom is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Edible mushroom
Edible mushroom is lower in Sugar (difference - 3.52g)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 0.12g)
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.