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Marinara sauce vs. Balsamic vinegar — In-Depth Nutrition Comparison

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A recap on differences between marinara sauce and balsamic vinegar

  • Marinara sauce is higher than balsamic vinegar in vitamin A, copper, and potassium.
  • Marinara sauce covers your daily vitamin A needs 13% more than balsamic vinegar.
  • Marinara sauce contains 3 times more copper than balsamic vinegar. While marinara sauce contains 0.081mg of copper, balsamic vinegar contains only 0.026mg.
  • The amount of sugar in marinara sauce is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Vinegar, balsamic.

Infographic

Marinara sauce vs Balsamic vinegar 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +184.8%
Contains more CopperCopper +211.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +78.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -23.3%
~equal in Calcium ~27mg
~equal in Iron ~0.72mg
~equal in Manganese ~0.131mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +187.8%
Contains more FatsFats +∞%
Contains more WaterWater +14.3%
Contains more CarbsCarbs +111.3%
Contains more OtherOther +263.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Balsamic vinegar DV% diff.
Vitamin B3 3.917mg 24%
Vitamin E 2.4mg 16%
Vitamin B6 0.173mg 13%
Vitamin K 13.9µg 12%
Fructose 7.38g 9%
Fiber 1.8g 7%
Potassium 319mg 112mg 6%
Copper 0.081mg 0.026mg 6%
Vitamin B2 0.061mg 5%
Vitamin A 33µg 0µg 4%
Polyunsaturated fat 0.508g 3%
Folate 13µg 3%
Carbs 8.06g 17.03g 3%
Choline 13.7mg 2%
Vitamin B1 0.024mg 2%
Selenium 1.1µg 2%
Calories 51kcal 88kcal 2%
Protein 1.41g 0.49g 2%
Phosphorus 34mg 19mg 2%
Vitamin C 2mg 0mg 2%
Fats 1.48g 0g 2%
Zinc 0.2mg 0.08mg 1%
Iron 0.78mg 0.72mg 1%
Magnesium 18mg 12mg 1%
Cholesterol 2mg 1%
Saturated fat 0.17g 0g 1%
Monounsaturated fat 0.377g 1%
Net carbs 6.26g 17.03g N/A
Calcium 27mg 27mg 0%
Sugar 5.5g 14.95g N/A
Sodium 30mg 23mg 0%
Manganese 0.137mg 0.131mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Balsamic vinegar
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
19%
Marinara sauce
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
15%
Marinara sauce
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 9.45g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 50)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $4)
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?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Balsamic vinegar
Balsamic vinegar contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 0.17g)

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.