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  6. Marinara sauce vs. Cheese

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.

Infographic

Marinara sauce vs Cheese 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.
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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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.
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%
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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%

All nutrients comparison - raw data values

Nutrient Marinara sauce Cheese 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

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Cheese
Cheese
2
64% 31% 5%
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%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.