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  6. Marinara sauce vs. Olive oil

Marinara sauce vs. Olive oil — In-Depth Nutrition Comparison

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How are Marinara sauce and Olive oil different?

  • Marinara sauce is higher in Vitamin B3, Vitamin B6, Potassium, Copper, Fiber, and Manganese, however, Olive oil is richer in Vitamin E , and Vitamin K.
  • Daily need coverage for Vitamin E from Olive oil is 80% higher.
  • Marinara sauce has less Saturated Fat.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Oil, olive, salad or cooking are the varieties used in this article.

Infographic

Marinara sauce vs Olive oil 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
9
:
1
Olive oil
Olive oil
Contains more Calcium +2600%
Contains more Iron +39.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +31800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -93.3%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +2600%
Contains more Iron +39.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +31800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -93.3%

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.
Marinara sauce
Marinara sauce
7
:
3
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +497.9%
Contains more Vitamin K +333.1%
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%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +497.9%
Contains more Vitamin K +333.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +6656.8%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +6656.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +19253.1%
Contains more Polyunsaturated fat +1971.5%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +19253.1%
Contains more Polyunsaturated fat +1971.5%

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 Olive oil
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marinara sauce Olive oil Opinion
Net carbs 6.26g 0g Marinara sauce
Protein 1.41g 0g Marinara sauce
Fats 1.48g 100g Olive oil
Carbs 8.06g 0g Marinara sauce
Calories 51kcal 884kcal Olive oil
Sugar 5.5g 0g Olive oil
Fiber 1.8g 0g Marinara sauce
Calcium 27mg 1mg Marinara sauce
Iron 0.78mg 0.56mg Marinara sauce
Magnesium 18mg 0mg Marinara sauce
Phosphorus 34mg 0mg Marinara sauce
Potassium 319mg 1mg Marinara sauce
Sodium 30mg 2mg Olive oil
Zinc 0.2mg 0mg Marinara sauce
Copper 0.081mg 0mg Marinara sauce
Manganese 0.137mg 0mg Marinara sauce
Selenium 1.1µg 0µg Marinara sauce
Vitamin A 650IU 0IU Marinara sauce
Vitamin A RAE 33µg 0µg Marinara sauce
Vitamin E 2.4mg 14.35mg Olive oil
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0mg Marinara sauce
Vitamin B2 0.061mg 0mg Marinara sauce
Vitamin B3 3.917mg 0mg Marinara sauce
Vitamin B6 0.173mg 0mg Marinara sauce
Folate 13µg 0µg Marinara sauce
Vitamin K 13.9µg 60.2µg Olive oil
Cholesterol 2mg 0mg Olive oil
Saturated Fat 0.17g 13.808g Marinara sauce
Monounsaturated Fat 0.377g 72.961g Olive oil
Polyunsaturated fat 0.508g 10.523g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Olive oil
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
36%
Olive oil
Minerals Daily Need Coverage Score
15%
Marinara sauce
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 13.638g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.4)
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

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.