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  6. Marinara sauce vs. Mozzarella

Marinara sauce vs. Mozzarella — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and mozzarella

  • Marinara sauce has more vitamin B3 and vitamin E; however, mozzarella is higher in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Mozzarella covers your daily need for calcium, 70% more than marinara sauce.
  • Marinara sauce has 33 times more vitamin B3 than mozzarella. While marinara sauce has 3.917mg of vitamin B3, mozzarella has only 0.12mg.
  • Marinara sauce has less cholesterol.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cheese, mozzarella, low sodium.

Infographic

Marinara sauce vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +235.8%
Contains more IronIron +212%
Contains more CopperCopper +200%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +2607.4%
Contains more ZincZinc +1465%
Contains more PhosphorusPhosphorus +1441.2%
Contains less SodiumSodium -46.7%
Contains more SeleniumSelenium +1327.3%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +3164.2%
Contains more Vitamin B6Vitamin B6 +116.3%
Contains more Vitamin KVitamin K +672.2%
Contains more FolateFolate +44.4%
Contains more Vitamin AVitamin A +315.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +457.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +34.3%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Mozzarella DV% diff.
Calcium 27mg 731mg 70%
Phosphorus 34mg 524mg 70%
Protein 1.41g 27.5g 52%
Saturated fat 0.17g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Zinc 0.2mg 3.13mg 27%
Selenium 1.1µg 15.7µg 27%
Fats 1.48g 17.1g 24%
Vitamin B3 3.917mg 0.12mg 24%
Vitamin B2 0.061mg 0.34mg 21%
Cholesterol 2mg 54mg 17%
Vitamin E 2.4mg 0.15mg 15%
Vitamin A 33µg 137µg 12%
Calories 51kcal 280kcal 11%
Monounsaturated fat 0.377g 4.844g 11%
Vitamin K 13.9µg 1.8µg 10%
Fiber 1.8g 0g 7%
Iron 0.78mg 0.25mg 7%
Potassium 319mg 95mg 7%
Vitamin B6 0.173mg 0.08mg 7%
Manganese 0.137mg 6%
Copper 0.081mg 0.027mg 6%
Magnesium 18mg 26mg 2%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Carbs 8.06g 3.1g 2%
Vitamin C 2mg 0mg 2%
Choline 13.7mg 18.4mg 1%
Sodium 30mg 16mg 1%
Folate 13µg 9µg 1%
Net carbs 6.26g 3.1g N/A
Sugar 5.5g 1.23g N/A
Vitamin B1 0.024mg 0.02mg 0%
Polyunsaturated fat 0.508g 0.509g 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +160%
Contains more WaterWater +75.1%
Contains more ProteinProtein +1850.4%
Contains more FatsFats +1055.4%
Contains more OtherOther +44.6%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +1184.9%
~equal in Polyunsaturated fat ~0.509g

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.