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Ketchup vs. Marinara sauce — In-Depth Nutrition Comparison

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Differences between Ketchup and Marinara sauce

  • Ketchup has more Vitamin B2, while Marinara sauce has more Vitamin B3, Vitamin K, Vitamin E , Fiber, and Iron.
  • Ketchup's daily need coverage for Sodium is 38% higher.
  • Marinara sauce contains 4 times less Sugar than Ketchup. Ketchup contains 21.27g of Sugar, while Marinara sauce contains 5.5g.
  • The amount of Sodium in Marinara sauce is lower.

The food types used in this comparison are Catsup and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Ketchup 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 9.3% 4.5% 25% 13% 28% 4.6% 11% 118% 11% 3.8%
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 +38.5%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +122.9%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +30.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +63.1%
Contains more SeleniumSelenium +57.1%
~equal in Copper ~0.081mg

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 14% 32% 29% 0% 2.8% 38% 27% 2.8% 36% 0% 7.5% 6.8% 6.8%
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% 39% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +105%
Contains more Vitamin B2Vitamin B2 +172.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +23.3%
Contains more Vitamin E Vitamin E +64.4%
Contains more Vitamin B1Vitamin B1 +118.2%
Contains more Vitamin B3Vitamin B3 +173.2%
Contains more Vitamin KVitamin K +363.3%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.173mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 69% 3%
Protein: 1.04 g
Fats: 0.1 g
Carbs: 27.4 g
Water: 68.51 g
Other: 2.95 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 CarbsCarbs +240%
Contains more OtherOther +77.7%
Contains more ProteinProtein +35.6%
Contains more FatsFats +1380%
Contains more WaterWater +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.041 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 less Sat. FatSaturated Fat -91.8%
Contains more Mono. FatMonounsaturated Fat +2413.3%
Contains more Poly. FatPolyunsaturated fat +1139%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ketchup Marinara sauce Opinion
Calories 101kcal 51kcal Ketchup
Protein 1.04g 1.41g Marinara sauce
Fats 0.1g 1.48g Marinara sauce
Vitamin C 4.1mg 2mg Ketchup
Net carbs 27.1g 6.26g Ketchup
Carbs 27.4g 8.06g Ketchup
Cholesterol 0mg 2mg Ketchup
Magnesium 13mg 18mg Marinara sauce
Calcium 15mg 27mg Marinara sauce
Potassium 281mg 319mg Marinara sauce
Iron 0.35mg 0.78mg Marinara sauce
Sugar 21.27g 5.5g Marinara sauce
Fiber 0.3g 1.8g Marinara sauce
Copper 0.085mg 0.081mg Ketchup
Zinc 0.17mg 0.2mg Marinara sauce
Phosphorus 26mg 34mg Marinara sauce
Sodium 907mg 30mg Marinara sauce
Vitamin A 527IU 650IU Marinara sauce
Vitamin A RAE 26µg 33µg Marinara sauce
Vitamin E 1.46mg 2.4mg Marinara sauce
Manganese 0.084mg 0.137mg Marinara sauce
Selenium 0.7µg 1.1µg Marinara sauce
Vitamin B1 0.011mg 0.024mg Marinara sauce
Vitamin B2 0.166mg 0.061mg Ketchup
Vitamin B3 1.434mg 3.917mg Marinara sauce
Vitamin B5 0.047mg Ketchup
Vitamin B6 0.158mg 0.173mg Marinara sauce
Vitamin K 3µg 13.9µg Marinara sauce
Folate 9µg 13µg Marinara sauce
Choline 12.5mg 13.7mg Marinara sauce
Saturated Fat 0.014g 0.17g Ketchup
Monounsaturated Fat 0.015g 0.377g Marinara sauce
Polyunsaturated fat 0.041g 0.508g Marinara sauce
Tryptophan 0.005mg Ketchup
Threonine 0.019mg Ketchup
Isoleucine 0.014mg Ketchup
Leucine 0.021mg Ketchup
Lysine 0.023mg Ketchup
Methionine 0.005mg Ketchup
Phenylalanine 0.021mg Ketchup
Valine 0.014mg Ketchup
Histidine 0.013mg Ketchup
Fructose 8.72g Ketchup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ketchup 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
16%
Ketchup
21%
Marinara sauce
Minerals Daily Need Coverage Score
23%
Ketchup
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 15.77g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 877mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
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?
Ketchup
Ketchup is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Ketchup
Ketchup is lower in Saturated Fat (difference - 0.156g)
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. Ketchup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168556/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.