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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
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
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
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% |
