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  6. Feta vs. Marinara sauce

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
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.
Feta
Feta
5
:
5
Marinara sauce
Marinara sauce
Contains more Calcium +1725.9%
Contains more Phosphorus +891.2%
Contains more Zinc +1340%
Contains more Selenium +1263.6%
Contains more Iron +20%
Contains more Potassium +414.5%
Contains less Sodium -96.7%
Contains more Copper +153.1%
Contains more Manganese +389.3%
Equal in Magnesium - 18
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +1725.9%
Contains more Phosphorus +891.2%
Contains more Zinc +1340%
Contains more Selenium +1263.6%
Contains more Iron +20%
Contains more Potassium +414.5%
Contains less Sodium -96.7%
Contains more Copper +153.1%
Contains more Manganese +389.3%
Equal in Magnesium - 18

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
Feta
7
:
5
Marinara sauce
Marinara sauce
Contains more Vitamin D +∞%
Contains more Vitamin B1 +541.7%
Contains more Vitamin B2 +1283.6%
Contains more Vitamin B6 +145.1%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +54%
Contains more Vitamin E +1233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +295.3%
Contains more Vitamin K +672.2%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +541.7%
Contains more Vitamin B2 +1283.6%
Contains more Vitamin B6 +145.1%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +54%
Contains more Vitamin E +1233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +295.3%
Contains more Vitamin K +672.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Marinara sauce
Marinara sauce
Contains more Protein +907.8%
Contains more Fats +1337.8%
Contains more Other +213.3%
Contains more Carbs +97.1%
Contains more Water +58.3%
Feta
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
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +907.8%
Contains more Fats +1337.8%
Contains more Other +213.3%
Contains more Carbs +97.1%
Contains more Water +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +1126.3%
Contains more Polyunsaturated fat +16.3%
Contains less Saturated Fat -98.9%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +1126.3%
Contains more Polyunsaturated fat +16.3%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Feta Marinara sauce Opinion
Net carbs 4.09g 6.26g Marinara sauce
Protein 14.21g 1.41g Feta
Fats 21.28g 1.48g Feta
Carbs 4.09g 8.06g Marinara sauce
Calories 264kcal 51kcal Feta
Sugar 4.09g 5.5g Feta
Fiber 0g 1.8g Marinara sauce
Calcium 493mg 27mg Feta
Iron 0.65mg 0.78mg Marinara sauce
Magnesium 19mg 18mg Feta
Phosphorus 337mg 34mg Feta
Potassium 62mg 319mg Marinara sauce
Sodium 917mg 30mg Marinara sauce
Zinc 2.88mg 0.2mg Feta
Copper 0.032mg 0.081mg Marinara sauce
Manganese 0.028mg 0.137mg Marinara sauce
Selenium 15µg 1.1µg Feta
Vitamin A 422IU 650IU Marinara sauce
Vitamin A RAE 125µg 33µg Feta
Vitamin E 0.18mg 2.4mg Marinara sauce
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.154mg 0.024mg Feta
Vitamin B2 0.844mg 0.061mg Feta
Vitamin B3 0.991mg 3.917mg Marinara sauce
Vitamin B5 0.967mg Feta
Vitamin B6 0.424mg 0.173mg Feta
Folate 32µg 13µg Feta
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg 13.9µg Marinara sauce
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 89mg 2mg Marinara sauce
Saturated Fat 14.946g 0.17g Marinara sauce
Monounsaturated Fat 4.623g 0.377g Feta
Polyunsaturated fat 0.591g 0.508g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
23%
Marinara sauce
Minerals Daily Need Coverage Score
63%
Feta
15%
Marinara sauce

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 887mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 87mg)
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 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. 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.