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Lentil vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the main differences between lentil and marinara sauce?

  • Lentil is richer in folate, iron, fiber, phosphorus, copper, manganese, and vitamin B1, yet marinara sauce is richer in vitamin B3, vitamin E, and vitamin A.
  • Lentil's daily need coverage for folate is 42% higher.
  • Lentil has 7 times more vitamin B1 than marinara sauce. Lentil has 0.169mg of vitamin B1, while marinara sauce has 0.024mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.

Infographic

Lentil 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.
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +100%
Contains more PotassiumPotassium +15.7%
Contains more IronIron +326.9%
Contains more CopperCopper +209.9%
Contains more ZincZinc +535%
Contains more PhosphorusPhosphorus +429.4%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +260.6%
Contains more SeleniumSelenium +154.5%
Contains more CalciumCalcium +42.1%

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.
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 B1Vitamin B1 +604.2%
Contains more Vitamin B2Vitamin B2 +19.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1292.3%
Contains more CholineCholine +138.7%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2081.8%
Contains more Vitamin B3Vitamin B3 +269.5%
Contains more Vitamin KVitamin K +717.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.173mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +539.7%
Contains more CarbsCarbs +149.8%
Contains more FatsFats +289.5%
Contains more WaterWater +25.5%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -68.8%
Contains more Mono. FatMonounsaturated fat +489.1%
Contains more Poly. FatPolyunsaturated fat +190.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Marinara sauce DV% diff.
Folate 181µg 13µg 42%
Iron 3.33mg 0.78mg 32%
Fiber 7.9g 1.8g 24%
Phosphorus 180mg 34mg 21%
Copper 0.251mg 0.081mg 19%
Vitamin B3 1.06mg 3.917mg 18%
Manganese 0.494mg 0.137mg 16%
Vitamin E 0.11mg 2.4mg 15%
Protein 9.02g 1.41g 15%
Vitamin B5 0.638mg 13%
Vitamin B1 0.169mg 0.024mg 12%
Vitamin K 1.7µg 13.9µg 10%
Zinc 1.27mg 0.2mg 10%
Vitamin A 0µg 33µg 4%
Magnesium 36mg 18mg 4%
Carbs 20.13g 8.06g 4%
Choline 32.7mg 13.7mg 3%
Calories 116kcal 51kcal 3%
Selenium 2.8µg 1.1µg 3%
Polyunsaturated fat 0.175g 0.508g 2%
Fats 0.38g 1.48g 2%
Sodium 2mg 30mg 1%
Vitamin C 1.5mg 2mg 1%
Saturated fat 0.053g 0.17g 1%
Monounsaturated fat 0.064g 0.377g 1%
Cholesterol 0mg 2mg 1%
Calcium 19mg 27mg 1%
Vitamin B2 0.073mg 0.061mg 1%
Potassium 369mg 319mg 1%
Net carbs 12.23g 6.26g N/A
Sugar 1.8g 5.5g N/A
Vitamin B6 0.178mg 0.173mg 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
25%
Lentil
19%
Marinara sauce
Minerals Daily Need Coverage Score
46%
Lentil
15%
Marinara sauce

Comparison summary

Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 29)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 3.7g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.117g)
Which food is richer in minerals?
Lentil
Lentil 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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.