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  6. Marinara sauce vs. Romano cheese

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

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The main differences between Marinara sauce and Romano cheese

  • Marinara sauce is richer in Vitamin B3, yet Romano cheese is richer in Phosphorus, Calcium, Vitamin B12, Selenium, Vitamin B2, and Zinc.
  • Daily need coverage for Phosphorus from Romano cheese is 104% higher.
  • Marinara sauce contains 51 times more Vitamin B3 than Romano cheese. Marinara sauce contains 3.917mg of Vitamin B3, while Romano cheese contains 0.077mg.
  • Marinara sauce contains less Sodium.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cheese, romano.

Infographic

Marinara sauce vs Romano 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.
Marinara sauce
Marinara sauce
5
:
5
Romano cheese
Romano cheese
Contains more Potassium +270.9%
Contains less Sodium -97.9%
Contains more Copper +170%
Contains more Manganese +585%
Contains more Calcium +3840.7%
Contains more Magnesium +127.8%
Contains more Phosphorus +2135.3%
Contains more Zinc +1190%
Contains more Selenium +1218.2%
Equal in Iron - 0.77
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Potassium +270.9%
Contains less Sodium -97.9%
Contains more Copper +170%
Contains more Manganese +585%
Contains more Calcium +3840.7%
Contains more Magnesium +127.8%
Contains more Phosphorus +2135.3%
Contains more Zinc +1190%
Contains more Selenium +1218.2%
Equal in Iron - 0.77

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.
Marinara sauce
Marinara sauce
7
:
5
Romano cheese
Romano cheese
Contains more Vitamin A +56.6%
Contains more Vitamin E +943.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +4987%
Contains more Vitamin B6 +103.5%
Contains more Folate +85.7%
Contains more Vitamin K +531.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +506.6%
Contains more Vitamin B12 +∞%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin A +56.6%
Contains more Vitamin E +943.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +4987%
Contains more Vitamin B6 +103.5%
Contains more Folate +85.7%
Contains more Vitamin K +531.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +54.2%
Contains more Vitamin B2 +506.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
3
Romano cheese
Romano cheese
Contains more Carbs +122%
Contains more Water +182.7%
Contains more Protein +2155.3%
Contains more Fats +1720.3%
Contains more Other +304.8%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Carbs +122%
Contains more Water +182.7%
Contains more Protein +2155.3%
Contains more Fats +1720.3%
Contains more Other +304.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
2
Romano cheese
Romano cheese
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +1979%
Contains more Polyunsaturated fat +16.7%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +1979%
Contains more Polyunsaturated fat +16.7%

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 Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Romano cheese Opinion
Net carbs 6.26g 3.63g Marinara sauce
Protein 1.41g 31.8g Romano cheese
Fats 1.48g 26.94g Romano cheese
Carbs 8.06g 3.63g Marinara sauce
Calories 51kcal 387kcal Romano cheese
Sugar 5.5g 0.73g Romano cheese
Fiber 1.8g 0g Marinara sauce
Calcium 27mg 1064mg Romano cheese
Iron 0.78mg 0.77mg Marinara sauce
Magnesium 18mg 41mg Romano cheese
Phosphorus 34mg 760mg Romano cheese
Potassium 319mg 86mg Marinara sauce
Sodium 30mg 1433mg Marinara sauce
Zinc 0.2mg 2.58mg Romano cheese
Copper 0.081mg 0.03mg Marinara sauce
Manganese 0.137mg 0.02mg Marinara sauce
Selenium 1.1µg 14.5µg Romano cheese
Vitamin A 650IU 415IU Marinara sauce
Vitamin A RAE 33µg 96µg Romano cheese
Vitamin E 2.4mg 0.23mg Marinara sauce
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0.037mg Romano cheese
Vitamin B2 0.061mg 0.37mg Romano cheese
Vitamin B3 3.917mg 0.077mg Marinara sauce
Vitamin B5 0.424mg Romano cheese
Vitamin B6 0.173mg 0.085mg Marinara sauce
Folate 13µg 7µg Marinara sauce
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 13.9µg 2.2µg Marinara sauce
Tryptophan 0.429mg Romano cheese
Threonine 1.171mg Romano cheese
Isoleucine 1.685mg Romano cheese
Leucine 3.071mg Romano cheese
Lysine 2.941mg Romano cheese
Methionine 0.852mg Romano cheese
Phenylalanine 1.71mg Romano cheese
Valine 2.183mg Romano cheese
Histidine 1.231mg Romano cheese
Cholesterol 2mg 104mg Marinara sauce
Saturated Fat 0.17g 17.115g Marinara sauce
Monounsaturated Fat 0.377g 7.838g Romano cheese
Polyunsaturated fat 0.508g 0.593g Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Marinara sauce
28%
Romano cheese
Minerals Daily Need Coverage Score
15%
Marinara sauce
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 1403mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 102mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 16.945g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $4.6)
Which food is richer in minerals?
?
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?
?
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.

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.