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Goat cheese vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between goat cheese and marinara sauce

  • Goat cheese has more copper, phosphorus, vitamin B2, calcium, and vitamin A; however, marinara sauce is higher in vitamin B3 and vitamin E.
  • Goat cheese covers your daily need for saturated fat, 102% more than marinara sauce.
  • Goat cheese has 40 times more cholesterol than marinara sauce. While goat cheese has 79mg of cholesterol, marinara sauce has only 2mg.
  • Marinara sauce has less saturated fat.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +1003.7%
Contains more IronIron +107.7%
Contains more CopperCopper +596.3%
Contains more ZincZinc +230%
Contains more PhosphorusPhosphorus +1002.9%
Contains more SeleniumSelenium +245.5%
Contains more PotassiumPotassium +101.9%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +47.3%

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 +1133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +1008.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +823.1%
Contains more Vitamin B3Vitamin B3 +241.2%
Contains more Vitamin B6Vitamin B6 +188.3%
Contains more Vitamin KVitamin K +456%
Contains more FolateFolate +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +1430.5%
Contains more FatsFats +1916.2%
Contains more OtherOther +77.1%
Contains more CarbsCarbs +6616.7%
Contains more WaterWater +92%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +1705.8%
Contains more Poly. FatPolyunsaturated fat +39.6%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat cheese 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 Goat cheese Marinara sauce DV% diff.
Saturated fat 20.639g 0.17g 93%
Copper 0.564mg 0.081mg 54%
Phosphorus 375mg 34mg 49%
Vitamin B2 0.676mg 0.061mg 47%
Fats 29.84g 1.48g 44%
Vitamin A 407µg 33µg 42%
Protein 21.58g 1.41g 40%
Calcium 298mg 27mg 27%
Cholesterol 79mg 2mg 26%
Vitamin B3 1.148mg 3.917mg 17%
Sodium 415mg 30mg 17%
Monounsaturated fat 6.808g 0.377g 16%
Calories 364kcal 51kcal 16%
Vitamin E 0.26mg 2.4mg 14%
Iron 1.62mg 0.78mg 11%
Vitamin K 2.5µg 13.9µg 10%
Vitamin B6 0.06mg 0.173mg 9%
Vitamin B12 0.22µg 0µg 9%
Fiber 0g 1.8g 7%
Selenium 3.8µg 1.1µg 5%
Potassium 158mg 319mg 5%
Zinc 0.66mg 0.2mg 4%
Vitamin B1 0.072mg 0.024mg 4%
Vitamin B5 0.19mg 4%
Vitamin D 0.5µg 0µg 3%
Magnesium 29mg 18mg 3%
Vitamin D 22IU 0IU 3%
Carbs 0.12g 8.06g 3%
Folate 2µg 13µg 3%
Manganese 0.093mg 0.137mg 2%
Vitamin C 0mg 2mg 2%
Polyunsaturated fat 0.709g 0.508g 1%
Net carbs 0.12g 6.26g N/A
Sugar 0.12g 5.5g N/A
Choline 15.4mg 13.7mg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese 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
32%
Goat cheese
19%
Marinara sauce
Minerals Daily Need Coverage Score
64%
Goat cheese
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 77mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 385mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 20.469g)
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 - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 5.38g)
Which food is richer in minerals?
Goat cheese
Goat cheese 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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.