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Feta vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between feta and marinara sauce

  • Feta is higher than marinara sauce in vitamin B12, vitamin B2, calcium, phosphorus, selenium, zinc, and vitamin B6.
  • Feta covers your daily saturated fat needs 74% more than marinara sauce.
  • The amount of saturated fat in marinara sauce is lower.

Food varieties used in this article are Cheese, feta and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Feta 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.
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +1725.9%
Contains more ZincZinc +1340%
Contains more PhosphorusPhosphorus +891.2%
Contains more SeleniumSelenium +1263.6%
Contains more PotassiumPotassium +414.5%
Contains more IronIron +20%
Contains more CopperCopper +153.1%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +389.3%
~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.
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +278.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +541.7%
Contains more Vitamin B2Vitamin B2 +1283.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +145.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +146.2%
Contains more CholineCholine +12.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1233.3%
Contains more Vitamin B3Vitamin B3 +295.3%
Contains more Vitamin KVitamin K +672.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +907.8%
Contains more FatsFats +1337.8%
Contains more OtherOther +213.3%
Contains more CarbsCarbs +97.1%
Contains more WaterWater +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +1126.3%
Contains more Poly. FatPolyunsaturated fat +16.3%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Marinara sauce DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.17g 67%
Vitamin B2 0.844mg 0.061mg 60%
Calcium 493mg 27mg 47%
Phosphorus 337mg 34mg 43%
Sodium 917mg 30mg 39%
Fats 21.28g 1.48g 30%
Cholesterol 89mg 2mg 29%
Protein 14.21g 1.41g 26%
Selenium 15µg 1.1µg 25%
Zinc 2.88mg 0.2mg 24%
Vitamin B6 0.424mg 0.173mg 19%
Vitamin B5 0.967mg 19%
Vitamin B3 0.991mg 3.917mg 18%
Vitamin E 0.18mg 2.4mg 15%
Vitamin B1 0.154mg 0.024mg 11%
Monounsaturated fat 4.623g 0.377g 11%
Calories 264kcal 51kcal 11%
Vitamin A 125µg 33µg 10%
Vitamin K 1.8µg 13.9µg 10%
Potassium 62mg 319mg 8%
Fiber 0g 1.8g 7%
Manganese 0.028mg 0.137mg 5%
Folate 32µg 13µg 5%
Copper 0.032mg 0.081mg 5%
Vitamin D 0.4µg 0µg 2%
Iron 0.65mg 0.78mg 2%
Vitamin D 16IU 0IU 2%
Vitamin C 0mg 2mg 2%
Polyunsaturated fat 0.591g 0.508g 1%
Carbs 4.09g 8.06g 1%
Net carbs 4.09g 6.26g N/A
Magnesium 19mg 18mg 0%
Sugar 4.09g 5.5g N/A
Choline 15.4mg 13.7mg 0%
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
19%
Marinara sauce
Minerals Daily Need Coverage Score
63%
Feta
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 887mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 14.776g)
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 - $2.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 1.41g)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.