Marinara sauce vs. Cheese — In-Depth Nutrition Comparison
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A recap on differences between marinara sauce and cheese
- Marinara sauce is higher in vitamin B3, yet cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2.
- Cheese covers your daily saturated fat needs 93% more than marinara sauce.
- Marinara sauce contains 66 times more vitamin B3 than cheese. While marinara sauce contains 3.917mg of vitamin B3, cheese contains only 0.059mg.
- The amount of sodium in marinara sauce is lower.
Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cheese, cheddar.
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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 PotassiumPotassium | +319.7% |
| Contains more IronIron | +457.1% |
| Contains more CopperCopper | +170% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +407.4% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +2529.6% |
| Contains more ZincZinc | +1720% |
| Contains more PhosphorusPhosphorus | +1238.2% |
| Contains more SeleniumSelenium | +2490.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +238% |
| Contains more Vitamin B3Vitamin B3 | +6539% |
| Contains more Vitamin B6Vitamin B6 | +162.1% |
| Contains more Vitamin KVitamin K | +479.2% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20.8% |
| Contains more Vitamin B2Vitamin B2 | +601.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +107.7% |
| Contains more CholineCholine | +20.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
| Contains more CarbsCarbs | +160.8% |
| Contains more WaterWater | +136.1% |
| Contains more ProteinProtein | +1522% |
| Contains more FatsFats | +2150.7% |
| Contains more OtherOther | +123.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +2352.5% |
| Contains more Poly. FatPolyunsaturated fat | +179.7% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.17g | 18.867g | 85% |
| Calcium | 27mg | 710mg | 68% |
| Phosphorus | 34mg | 455mg | 60% |
| Selenium | 1.1µg | 28.5µg | 50% |
| Fats | 1.48g | 33.31g | 49% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Protein | 1.41g | 22.87g | 43% |
| Vitamin A | 33µg | 330µg | 33% |
| Cholesterol | 2mg | 99mg | 32% |
| Zinc | 0.2mg | 3.64mg | 31% |
| Vitamin B2 | 0.061mg | 0.428mg | 28% |
| Sodium | 30mg | 653mg | 27% |
| Vitamin B3 | 3.917mg | 0.059mg | 24% |
| Monounsaturated fat | 0.377g | 9.246g | 22% |
| Calories | 51kcal | 404kcal | 18% |
| Vitamin E | 2.4mg | 0.71mg | 11% |
| Vitamin K | 13.9µg | 2.4µg | 10% |
| Iron | 0.78mg | 0.14mg | 8% |
| Vitamin B5 | 0.41mg | 8% | |
| Vitamin B6 | 0.173mg | 0.066mg | 8% |
| Fiber | 1.8g | 0g | 7% |
| Potassium | 319mg | 76mg | 7% |
| Copper | 0.081mg | 0.03mg | 6% |
| Polyunsaturated fat | 0.508g | 1.421g | 6% |
| Manganese | 0.137mg | 0.027mg | 5% |
| Folate | 13µg | 27µg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin C | 2mg | 0mg | 2% |
| Magnesium | 18mg | 27mg | 2% |
| Carbs | 8.06g | 3.09g | 2% |
| Choline | 13.7mg | 16.5mg | 1% |
| Net carbs | 6.26g | 3.09g | N/A |
| Sugar | 5.5g | 0.48g | N/A |
| Vitamin B1 | 0.024mg | 0.029mg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.547mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.206mg | 0% | |
| Leucine | 1.939mg | 0% | |
| Lysine | 1.025mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 1.074mg | 0% | |
| Valine | 1.404mg | 0% | |
| Histidine | 0.547mg | 0% | |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
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
19%
35%
Minerals Daily Need Coverage Score
15%
79%
Comparison summary
Which food is lower in Cholesterol?
Marinara sauce is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 623mg)
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 18.697g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 5.02g)
Which food is richer in minerals?
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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.
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.