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Egg vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between eggs and marinara sauce

  • Eggs are higher in copper, selenium, choline, vitamin B12, vitamin B2, phosphorus, and vitamin D, yet marinara sauce is higher in vitamin B3.
  • Eggs cover your daily copper needs 213% more than marinara sauce.
  • The amount of cholesterol in marinara sauce is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Egg 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +85.2%
Contains more IronIron +52.6%
Contains more CopperCopper +2369.1%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +405.9%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +153.2%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +426.9%

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +351.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +741%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +238.5%
Contains more CholineCholine +2044.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133%
Contains more Vitamin B3Vitamin B3 +6020.3%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin KVitamin K +4533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +792.2%
Contains more FatsFats +616.9%
Contains more CarbsCarbs +619.6%
Contains more WaterWater +17.1%
Contains more OtherOther +55.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +981.4%
Contains more Poly. FatPolyunsaturated fat +178.3%
Contains less Sat. FatSaturated fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Marinara sauce DV% diff.
Copper 2mg 0.081mg 213%
Cholesterol 373mg 2mg 124%
Selenium 30.8µg 1.1µg 54%
Choline 293.8mg 13.7mg 51%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.061mg 35%
Vitamin B5 1.398mg 28%
Vitamin B3 0.064mg 3.917mg 24%
Protein 12.58g 1.41g 22%
Phosphorus 172mg 34mg 20%
Saturated fat 3.267g 0.17g 14%
Fats 10.61g 1.48g 14%
Vitamin A 149µg 33µg 13%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Vitamin K 0.3µg 13.9µg 11%
Monounsaturated fat 4.077g 0.377g 9%
Vitamin E 1.03mg 2.4mg 9%
Folate 44µg 13µg 8%
Zinc 1.05mg 0.2mg 8%
Fiber 0g 1.8g 7%
Potassium 126mg 319mg 6%
Polyunsaturated fat 1.414g 0.508g 6%
Manganese 0.026mg 0.137mg 5%
Iron 1.19mg 0.78mg 5%
Calories 155kcal 51kcal 5%
Vitamin B1 0.066mg 0.024mg 4%
Vitamin B6 0.121mg 0.173mg 4%
Sodium 124mg 30mg 4%
Calcium 50mg 27mg 2%
Magnesium 10mg 18mg 2%
Carbs 1.12g 8.06g 2%
Vitamin C 0mg 2mg 2%
Net carbs 1.12g 6.26g N/A
Sugar 1.12g 5.5g N/A
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
19%
Marinara sauce
Minerals Daily Need Coverage Score
103%
Egg
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 371mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 94mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 3.097g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 4.38g)
Which food is richer in minerals?
Egg
Egg 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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.