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  6. Marinara sauce vs. Cottage cheese

Marinara sauce vs. Cottage cheese — In-Depth Nutrition Comparison

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How are marinara sauce and cottage cheese different?

  • Marinara sauce is richer in vitamin B3, vitamin E, vitamin K, vitamin A, vitamin B6, and iron, while cottage cheese is higher in vitamin B12, phosphorus, and selenium.
  • Marinara sauce covers your daily need for vitamin B3, 24% more than cottage cheese.
  • Marinara sauce is lower in sodium.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Marinara sauce vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +206.7%
Contains more IronIron +1014.3%
Contains more CopperCopper +179.3%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +6750%
Contains more CalciumCalcium +207.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +367.6%
Contains more SeleniumSelenium +781.8%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B3Vitamin B3 +3856.6%
Contains more Vitamin B6Vitamin B6 +276.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +12.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +167.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +34.3%
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Cottage cheese DV% diff.
Vitamin B3 3.917mg 0.099mg 24%
Protein 1.41g 11.12g 19%
Vitamin B12 0µg 0.43µg 18%
Phosphorus 34mg 159mg 18%
Selenium 1.1µg 9.7µg 16%
Vitamin E 2.4mg 0.08mg 15%
Sodium 30mg 364mg 15%
Vitamin K 13.9µg 0µg 12%
Vitamin B5 0.557mg 11%
Vitamin B6 0.173mg 0.046mg 10%
Iron 0.78mg 0.07mg 9%
Vitamin B2 0.061mg 0.163mg 8%
Saturated fat 0.17g 1.718g 7%
Fiber 1.8g 0g 7%
Calcium 27mg 83mg 6%
Manganese 0.137mg 0.002mg 6%
Copper 0.081mg 0.029mg 6%
Potassium 319mg 104mg 6%
Cholesterol 2mg 17mg 5%
Fats 1.48g 4.3g 4%
Polyunsaturated fat 0.508g 0.123g 3%
Calories 51kcal 98kcal 2%
Carbs 8.06g 3.38g 2%
Vitamin C 2mg 0mg 2%
Zinc 0.2mg 0.4mg 2%
Magnesium 18mg 8mg 2%
Vitamin D 0µg 0.1µg 1%
Choline 13.7mg 18.4mg 1%
Monounsaturated fat 0.377g 0.778g 1%
Net carbs 6.26g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 5.5g 2.67g N/A
Vitamin A 33µg 37µg 0%
Vitamin B1 0.024mg 0.027mg 0%
Folate 13µg 12µg 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +138.5%
Contains more OtherOther +17.7%
Contains more ProteinProtein +688.7%
Contains more FatsFats +190.5%
~equal in Water ~79.79g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -90.1%
Contains more Poly. FatPolyunsaturated fat +313%
Contains more Mono. FatMonounsaturated fat +106.4%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.