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

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How are Marinara sauce and Chicken soup different?

  • Marinara sauce is higher than Chicken soup in Vitamin E, Vitamin B3, Vitamin K, Vitamin B6, Fiber, Iron, and Potassium.
  • Marinara sauce covers your daily need of Vitamin E 16% more than Chicken soup.
  • Marinara sauce is lower in Sodium.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Soup, stock, chicken, home-prepared types were used in this article.

Infographic

Marinara sauce vs Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +203.8%
Contains more IronIron +271.4%
Contains more CopperCopper +50%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +25.9%
Contains less SodiumSodium -79%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +100%

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% 39% 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 0.67% 0.18% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +21566.7%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B6Vitamin B6 +183.6%
Contains more Vitamin KVitamin K +6850%
Contains more FolateFolate +160%
Contains more CholineCholine +48.9%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin B2Vitamin B2 +39.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

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
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more FatsFats +23.3%
Contains more CarbsCarbs +128.3%
Contains more OtherOther +176.7%
Contains more ProteinProtein +78.7%
~equal in Water ~92.15g

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
29% 52% 19%
Saturated Fat: Sat. Fat 0.321 g
Monounsaturated Fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated Fat -47%
Contains more Poly. FatPolyunsaturated fat +138.5%
Contains more Mono. FatMonounsaturated Fat +54.4%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Chicken soup Opinion
Calories 51kcal 36kcal Marinara sauce
Protein 1.41g 2.52g Chicken soup
Fats 1.48g 1.2g Marinara sauce
Vitamin C 2mg 0.2mg Marinara sauce
Net carbs 6.26g 3.53g Marinara sauce
Carbs 8.06g 3.53g Marinara sauce
Cholesterol 2mg 3mg Marinara sauce
Magnesium 18mg 4mg Marinara sauce
Calcium 27mg 3mg Marinara sauce
Potassium 319mg 105mg Marinara sauce
Iron 0.78mg 0.21mg Marinara sauce
Sugar 5.5g 1.58g Chicken soup
Fiber 1.8g 0g Marinara sauce
Copper 0.081mg 0.054mg Marinara sauce
Zinc 0.2mg 0.14mg Marinara sauce
Phosphorus 34mg 27mg Marinara sauce
Sodium 30mg 143mg Marinara sauce
Vitamin A 650IU 3IU Marinara sauce
Vitamin A 33µg 1µg Marinara sauce
Vitamin E 2.4mg 0.03mg Marinara sauce
Manganese 0.137mg Marinara sauce
Selenium 1.1µg 2.2µg Chicken soup
Vitamin B1 0.024mg 0.035mg Chicken soup
Vitamin B2 0.061mg 0.085mg Chicken soup
Vitamin B3 3.917mg 1.584mg Marinara sauce
Vitamin B6 0.173mg 0.061mg Marinara sauce
Vitamin K 13.9µg 0.2µg Marinara sauce
Folate 13µg 5µg Marinara sauce
Choline 13.7mg 9.2mg Marinara sauce
Saturated Fat 0.17g 0.321g Marinara sauce
Monounsaturated Fat 0.377g 0.582g Chicken soup
Polyunsaturated fat 0.508g 0.213g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Chicken soup
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
21%
Marinara sauce
6%
Chicken soup
Minerals Daily Need Coverage Score
15%
Marinara sauce
8%
Chicken soup

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.151g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in Sugar?
Chicken soup
Chicken soup is lower in Sugar (difference - 3.92g)
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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.