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  6. Filo vs. Marinara sauce

Filo vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between Filo and Marinara sauce

  • Filo is richer in Vitamin B1, Selenium, Iron, Vitamin B2, Folate, and Manganese, yet Marinara sauce is richer in Vitamin E , Vitamin B6, and Vitamin K.
  • Daily need coverage for Vitamin B1 from Filo is 43% higher.
  • Filo contains 21 times more Selenium than Marinara sauce. Filo contains 23.3µg of Selenium, while Marinara sauce contains 1.1µg.
  • Marinara sauce contains less Sodium.

Food types used in this article are Phyllo dough and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Filo 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.
Filo
Filo
6
:
4
Marinara sauce
Marinara sauce
Contains more Iron +311.5%
Contains more Phosphorus +120.6%
Contains more Zinc +145%
Contains more Copper +24.7%
Contains more Manganese +247.4%
Contains more Selenium +2018.2%
Contains more Calcium +145.5%
Contains more Magnesium +20%
Contains more Potassium +331.1%
Contains less Sodium -93.8%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Iron +311.5%
Contains more Phosphorus +120.6%
Contains more Zinc +145%
Contains more Copper +24.7%
Contains more Manganese +247.4%
Contains more Selenium +2018.2%
Contains more Calcium +145.5%
Contains more Magnesium +20%
Contains more Potassium +331.1%
Contains less Sodium -93.8%

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.
Filo
Filo
5
:
5
Marinara sauce
Marinara sauce
Contains more Vitamin B1 +2154.2%
Contains more Vitamin B2 +459%
Contains more Folate +576.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +2900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +476.7%
Contains more Vitamin K +456%
Equal in Vitamin B3 - 3.917
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
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 B1 +2154.2%
Contains more Vitamin B2 +459%
Contains more Folate +576.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +2900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +476.7%
Contains more Vitamin K +456%
Equal in Vitamin B3 - 3.917

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
Filo
4
:
1
Marinara sauce
Marinara sauce
Contains more Protein +403.5%
Contains more Fats +305.4%
Contains more Carbs +552.6%
Contains more Water +168.1%
Equal in Other - 1.66
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 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 +403.5%
Contains more Fats +305.4%
Contains more Carbs +552.6%
Contains more Water +168.1%
Equal in Other - 1.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
Filo
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +735.3%
Contains more Polyunsaturated fat +81.7%
Contains less Saturated Fat -88.4%
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 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 +735.3%
Contains more Polyunsaturated fat +81.7%
Contains less Saturated Fat -88.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Marinara sauce Opinion
Net carbs 50.7g 6.26g Filo
Protein 7.1g 1.41g Filo
Fats 6g 1.48g Filo
Carbs 52.6g 8.06g Filo
Calories 299kcal 51kcal Filo
Sugar 0.18g 5.5g Filo
Fiber 1.9g 1.8g Filo
Calcium 11mg 27mg Marinara sauce
Iron 3.21mg 0.78mg Filo
Magnesium 15mg 18mg Marinara sauce
Phosphorus 75mg 34mg Filo
Potassium 74mg 319mg Marinara sauce
Sodium 483mg 30mg Marinara sauce
Zinc 0.49mg 0.2mg Filo
Copper 0.101mg 0.081mg Filo
Manganese 0.476mg 0.137mg Filo
Selenium 23.3µg 1.1µg Filo
Vitamin A 0IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 0.08mg 2.4mg Marinara sauce
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.541mg 0.024mg Filo
Vitamin B2 0.341mg 0.061mg Filo
Vitamin B3 4.073mg 3.917mg Filo
Vitamin B5 0.302mg Filo
Vitamin B6 0.03mg 0.173mg Marinara sauce
Folate 88µg 13µg Filo
Vitamin K 2.5µg 13.9µg Marinara sauce
Tryptophan 0.088mg Filo
Threonine 0.194mg Filo
Isoleucine 0.246mg Filo
Leucine 0.49mg Filo
Lysine 0.158mg Filo
Methionine 0.126mg Filo
Phenylalanine 0.359mg Filo
Valine 0.286mg Filo
Histidine 0.159mg Filo
Cholesterol 0mg 2mg Filo
Saturated Fat 1.47g 0.17g Marinara sauce
Monounsaturated Fat 3.149g 0.377g Filo
Polyunsaturated fat 0.923g 0.508g Filo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo 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
32%
Filo
23%
Marinara sauce
Minerals Daily Need Coverage Score
47%
Filo
15%
Marinara sauce

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 453mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 1.3g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 5.32g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.