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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
46%
15%
Comparison summary
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 29)
Which food is cheaper?
Marinara sauce is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Lentil is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 3.7g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.117g)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is richer in vitamins?
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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.