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  6. Italian dressing vs. Marinara sauce

Italian dressing vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between Italian dressing and Marinara sauce?

  • Italian dressing is higher in Vitamin E , yet Marinara sauce is higher in Vitamin B3, Vitamin B6, Fiber, Copper, Potassium, and Iron.
  • Italian dressing's daily need coverage for Sodium is 37% more.
  • Italian dressing has 2 times more Vitamin E than Marinara sauce. While Italian dressing has 4.28mg of Vitamin E , Marinara sauce has only 2.4mg.
  • The amount of Sodium in Marinara sauce is lower.

We used Salad dressing, italian dressing, commercial, reduced fat and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Italian dressing 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.
Italian dressing
Italian dressing
1
:
9
Marinara sauce
Marinara sauce
Contains more Selenium +45.5%
Contains more Calcium +80%
Contains more Iron +212%
Contains more Magnesium +350%
Contains more Phosphorus +183.3%
Contains more Potassium +254.4%
Contains less Sodium -96.6%
Contains more Zinc +233.3%
Contains more Copper +326.3%
Contains more Manganese +372.4%
Italian dressing
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 10% 3% 6% 8% 117% 2% 7% 4% 9%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Selenium +45.5%
Contains more Calcium +80%
Contains more Iron +212%
Contains more Magnesium +350%
Contains more Phosphorus +183.3%
Contains more Potassium +254.4%
Contains less Sodium -96.6%
Contains more Zinc +233.3%
Contains more Copper +326.3%
Contains more Manganese +372.4%

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.
Italian dressing
Italian dressing
2
:
8
Marinara sauce
Marinara sauce
Contains more Vitamin E +78.3%
Contains more Vitamin A +5316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +662.5%
Contains more Vitamin B3 +4067%
Contains more Vitamin B6 +214.5%
Contains more Folate +333.3%
Contains more Vitamin K +11.2%
Italian dressing
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 86% 0% 0% 3% 2% 2% 0% 13% 3% 0% 32%
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 E +78.3%
Contains more Vitamin A +5316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +662.5%
Contains more Vitamin B3 +4067%
Contains more Vitamin B6 +214.5%
Contains more Folate +333.3%
Contains more Vitamin K +11.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Italian dressing
Italian dressing
3
:
2
Marinara sauce
Marinara sauce
Contains more Fats +351.4%
Contains more Carbs +23.9%
Contains more Other +70.5%
Contains more Protein +261.5%
Equal in Water - 87.39
Italian dressing
7% 10% 80% 3%
Protein: 0.39 g
Fats: 6.68 g
Carbs: 9.99 g
Water: 80.11 g
Other: 2.83 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 Fats +351.4%
Contains more Carbs +23.9%
Contains more Other +70.5%
Contains more Protein +261.5%
Equal in Water - 87.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Italian dressing
Italian dressing
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +357.6%
Contains more Polyunsaturated fat +537%
Contains less Saturated Fat -79.6%
Italian dressing
14% 30% 56%
Saturated Fat: 0.833 g
Monounsaturated Fat: 1.725 g
Polyunsaturated fat: 3.236 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 +357.6%
Contains more Polyunsaturated fat +537%
Contains less Saturated Fat -79.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Italian dressing Marinara sauce Opinion
Net carbs 9.99g 6.26g Italian dressing
Protein 0.39g 1.41g Marinara sauce
Fats 6.68g 1.48g Italian dressing
Carbs 9.99g 8.06g Italian dressing
Calories 102kcal 51kcal Italian dressing
Fructose 5.05g Italian dressing
Sugar 9.16g 5.5g Marinara sauce
Fiber 0g 1.8g Marinara sauce
Calcium 15mg 27mg Marinara sauce
Iron 0.25mg 0.78mg Marinara sauce
Magnesium 4mg 18mg Marinara sauce
Phosphorus 12mg 34mg Marinara sauce
Potassium 90mg 319mg Marinara sauce
Sodium 891mg 30mg Marinara sauce
Zinc 0.06mg 0.2mg Marinara sauce
Copper 0.019mg 0.081mg Marinara sauce
Manganese 0.029mg 0.137mg Marinara sauce
Selenium 1.6µg 1.1µg Italian dressing
Vitamin A 12IU 650IU Marinara sauce
Vitamin A RAE 1µg 33µg Marinara sauce
Vitamin E 4.28mg 2.4mg Italian dressing
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.012mg 0.024mg Marinara sauce
Vitamin B2 0.008mg 0.061mg Marinara sauce
Vitamin B3 0.094mg 3.917mg Marinara sauce
Vitamin B6 0.055mg 0.173mg Marinara sauce
Folate 3µg 13µg Marinara sauce
Vitamin K 12.5µg 13.9µg Marinara sauce
Tryptophan 0.006mg Italian dressing
Threonine 0.012mg Italian dressing
Isoleucine 0.016mg Italian dressing
Leucine 0.024mg Italian dressing
Lysine 0.018mg Italian dressing
Methionine 0.008mg Italian dressing
Phenylalanine 0.013mg Italian dressing
Valine 0.017mg Italian dressing
Histidine 0.008mg Italian dressing
Cholesterol 0mg 2mg Italian dressing
Trans Fat 0.017g Marinara sauce
Saturated Fat 0.833g 0.17g Marinara sauce
Monounsaturated Fat 1.725g 0.377g Italian dressing
Polyunsaturated fat 3.236g 0.508g Italian dressing
Omega-6 - Eicosadienoic acid 0.002g Italian dressing
Omega-6 - Linoleic acid 2.758g Italian dressing
Omega-6 - Gamma-linoleic acid 0.017g Italian dressing
Omega-3 - ALA 0.441g Italian dressing

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian dressing Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
12%
Italian dressing
23%
Marinara sauce
Minerals Daily Need Coverage Score
17%
Italian dressing
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.663g)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Italian dressing
Italian dressing is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Italian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171405/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.