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Lasagne vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between lasagne and marinara sauce

  • Lasagne has more selenium, vitamin B12, phosphorus, calcium, and zinc; however, marinara sauce is higher in vitamin B3, vitamin E, and vitamin K.
  • Lasagne covers your daily need for selenium, 27% more than marinara sauce.
  • Marinara sauce has less saturated fat.

These are the specific foods used in this comparison Lasagna with meat sauce, frozen, prepared and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Lasagne vs Marinara sauce infographic
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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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
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 CalciumCalcium +225.9%
Contains more ZincZinc +335%
Contains more PhosphorusPhosphorus +238.2%
Contains more ManganeseManganese +40.9%
Contains more SeleniumSelenium +1345.5%
Contains more PotassiumPotassium +62.8%
Contains less SodiumSodium -92%
~equal in Magnesium ~18mg
~equal in Iron ~0.78mg
~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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
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 CVitamin C +25%
Contains more Vitamin AVitamin A +24.2%
Contains more Vitamin B1Vitamin B1 +191.7%
Contains more Vitamin B2Vitamin B2 +21.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84.6%
Contains more CholineCholine +69.3%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B3Vitamin B3 +156.3%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin KVitamin K +98.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 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 +416.3%
Contains more FatsFats +232.4%
Contains more CarbsCarbs +90.6%
Contains more WaterWater +23.3%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 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 +366.3%
Contains less Sat. FatSaturated fat -92.8%
Contains more Poly. FatPolyunsaturated fat +17.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lasagne 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 ok

All nutrients comparison - raw data values

Nutrient Lasagne Marinara sauce DV% diff.
Selenium 15.9µg 1.1µg 27%
Vitamin B3 1.528mg 3.917mg 15%
Sodium 373mg 30mg 15%
Vitamin B12 0.33µg 0µg 14%
Phosphorus 115mg 34mg 12%
Protein 7.28g 1.41g 12%
Saturated fat 2.348g 0.17g 10%
Vitamin E 0.85mg 2.4mg 10%
Vitamin B5 0.323mg 6%
Vitamin K 7µg 13.9µg 6%
Calcium 88mg 27mg 6%
Zinc 0.87mg 0.2mg 6%
Fats 4.92g 1.48g 5%
Cholesterol 17mg 2mg 5%
Vitamin B6 0.122mg 0.173mg 4%
Vitamin B1 0.07mg 0.024mg 4%
Calories 135kcal 51kcal 4%
Starch 9.83g 4%
Potassium 196mg 319mg 4%
Folate 24µg 13µg 3%
Monounsaturated fat 1.758g 0.377g 3%
Manganese 0.193mg 0.137mg 2%
Carbs 15.36g 8.06g 2%
Choline 23.2mg 13.7mg 2%
Fructose 1.04g 1%
Iron 0.71mg 0.78mg 1%
Vitamin B2 0.074mg 0.061mg 1%
Vitamin A 41µg 33µg 1%
Vitamin C 2.5mg 2mg 1%
Copper 0.09mg 0.081mg 1%
Polyunsaturated fat 0.433g 0.508g 1%
Net carbs 13.66g 6.26g N/A
Vitamin D 1IU 0IU 0%
Magnesium 20mg 18mg 0%
Sugar 3.11g 5.5g N/A
Fiber 1.7g 1.8g 0%
Trans fat 0.196g N/A
Tryptophan 0.085mg 0%
Threonine 0.219mg 0%
Isoleucine 0.224mg 0%
Leucine 0.578mg 0%
Lysine 0.486mg 0%
Methionine 0.164mg 0%
Phenylalanine 0.329mg 0%
Valine 0.285mg 0%
Histidine 0.183mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lasagne 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
18%
Lasagne
19%
Marinara sauce
Minerals Daily Need Coverage Score
35%
Lasagne
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 343mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 2.178g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 28)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $3)
Which food is lower in Sugar?
Lasagne
Lasagne is lower in Sugar (difference - 2.39g)
Which food is richer in minerals?
Lasagne
Lasagne is relatively richer in minerals
Which food is richer in vitamins?
Lasagne
Lasagne is relatively richer in vitamins

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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.