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  6. Marinara sauce vs. Cheese sandwich

Marinara sauce vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are marinara sauce and cheese sandwich different?

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, vitamin B1, iron, calcium, and folate than marinara sauce.
  • Daily need coverage for phosphorus for cheese sandwich is 50% higher.
  • Marinara sauce has less saturated fat.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Marinara sauce vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +655.6%
Contains more IronIron +235.9%
Contains more CopperCopper +97.5%
Contains more ZincZinc +335%
Contains more PhosphorusPhosphorus +1023.5%
Contains more ManganeseManganese +690.5%
Contains more SeleniumSelenium +2109.1%
~equal in Potassium ~306mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1391.7%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B6Vitamin B6 +50.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +392.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Cheese sandwich DV% diff.
Polyunsaturated fat 0.508g 9.166g 58%
Phosphorus 34mg 382mg 50%
Selenium 1.1µg 24.3µg 42%
Manganese 0.137mg 1.083mg 41%
Fats 1.48g 25g 36%
Sodium 30mg 839mg 35%
Vitamin B1 0.024mg 0.358mg 28%
Vitamin B2 0.061mg 0.427mg 28%
Monounsaturated fat 0.377g 10.351g 25%
Iron 0.78mg 2.62mg 23%
Calories 51kcal 497kcal 22%
Saturated fat 0.17g 4.129g 18%
Calcium 27mg 204mg 18%
Protein 1.41g 9.8g 17%
Carbs 8.06g 58.2g 17%
Vitamin E 2.4mg 16%
Folate 13µg 64µg 13%
Vitamin B5 0.622mg 12%
Vitamin K 13.9µg 12%
Copper 0.081mg 0.16mg 9%
Magnesium 18mg 54mg 9%
Vitamin B6 0.173mg 0.261mg 7%
Zinc 0.2mg 0.87mg 6%
Fiber 1.8g 3.1g 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin B3 3.917mg 3.185mg 5%
Cholesterol 2mg 7mg 2%
Choline 13.7mg 2%
Vitamin C 2mg 1.5mg 1%
Vitamin A 33µg 21µg 1%
Net carbs 6.26g 55.1g N/A
Potassium 319mg 306mg 0%
Sugar 5.5g N/A
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2630.9%
Contains more ProteinProtein +595%
Contains more FatsFats +1589.2%
Contains more CarbsCarbs +622.1%
Contains more OtherOther +128.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +2645.6%
Contains more Poly. FatPolyunsaturated fat +1704.3%

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.