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

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How are marinara sauce and chicken sandwich different?

  • Marinara sauce is richer in vitamin A, while chicken sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B2, vitamin B1, vitamin B6, and iron.
  • Chicken sandwich covers your daily need for selenium, 34% more than marinara sauce.
  • Marinara sauce contains 20 times more vitamin A than chicken sandwich. Marinara sauce contains 650IU of vitamin A, while chicken sandwich contains 32IU.
  • Marinara sauce is lower in cholesterol.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fast foods, chicken fillet sandwich, plain with pickles types were used in this article.

Infographic

Marinara sauce vs Chicken sandwich infographic
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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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more PotassiumPotassium +30.2%
Contains more CopperCopper +20.9%
Contains less SodiumSodium -96%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +114.8%
Contains more IronIron +126.9%
Contains more ZincZinc +205%
Contains more PhosphorusPhosphorus +444.1%
Contains more ManganeseManganese +59.9%
Contains more SeleniumSelenium +1709.1%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin KVitamin K +63.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +858.3%
Contains more Vitamin B2Vitamin B2 +391.8%
Contains more Vitamin B3Vitamin B3 +97.1%
Contains more Vitamin B6Vitamin B6 +121.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +261.5%
Contains more CholineCholine +157.7%
~equal in Vitamin E ~2.41mg

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more WaterWater +78.6%
Contains more ProteinProtein +1054.6%
Contains more FatsFats +656.1%
Contains more CarbsCarbs +159.2%
Contains more OtherOther +62.7%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +1088.6%
Contains more Poly. FatPolyunsaturated fat +525.4%

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 Chicken sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Chicken sandwich DV% diff.
Selenium 1.1µg 19.9µg 34%
Sodium 30mg 753mg 31%
Protein 1.41g 16.28g 30%
Vitamin B5 1.2mg 24%
Vitamin B3 3.917mg 7.72mg 24%
Phosphorus 34mg 185mg 22%
Polyunsaturated fat 0.508g 3.177g 18%
Vitamin B2 0.061mg 0.3mg 18%
Vitamin B1 0.024mg 0.23mg 17%
Vitamin B6 0.173mg 0.383mg 16%
Fats 1.48g 11.19g 15%
Iron 0.78mg 1.77mg 12%
Cholesterol 2mg 35mg 11%
Monounsaturated fat 0.377g 4.481g 10%
Calories 51kcal 250kcal 10%
Saturated fat 0.17g 2.123g 9%
Folate 13µg 47µg 9%
Starch 16.5g 7%
Vitamin K 13.9µg 8.5µg 5%
Vitamin B12 0µg 0.13µg 5%
Carbs 8.06g 20.89g 4%
Choline 13.7mg 35.3mg 4%
Zinc 0.2mg 0.61mg 4%
Manganese 0.137mg 0.219mg 4%
Calcium 27mg 58mg 3%
Vitamin A 33µg 3µg 3%
Copper 0.081mg 0.067mg 2%
Fiber 1.8g 1.4g 2%
Potassium 319mg 245mg 2%
Magnesium 18mg 24mg 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Fructose 0.97g 1%
Vitamin C 2mg 0.8mg 1%
Net carbs 6.26g 19.49g N/A
Sugar 5.5g 3.64g N/A
Vitamin E 2.4mg 2.41mg 0%
Trans fat 0.03g N/A
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Chicken sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Marinara sauce
44%
Chicken sandwich
Minerals Daily Need Coverage Score
15%
Marinara sauce
48%
Chicken sandwich

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 723mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 1.953g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 74)
Which food is lower in Sugar?
Chicken sandwich
Chicken sandwich is lower in Sugar (difference - 1.86g)
Which food is richer in minerals?
Chicken sandwich
Chicken sandwich is relatively richer in minerals
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.