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Marinara sauce vs. Crackers — In-Depth Nutrition Comparison

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A recap on differences between marinara sauce and crackers

  • Marinara sauce is higher in vitamin A, yet crackers are higher in vitamin K, iron, vitamin B1, phosphorus, vitamin B2, folate, and manganese.
  • Crackers cover your daily vitamin K needs 46% more than marinara sauce.
  • The amount of sodium in marinara sauce is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Crackers, standard snack-type, regular.

Infographic

Marinara sauce vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +170.3%
Contains less SodiumSodium -95.9%
Contains more CalciumCalcium +344.4%
Contains more IronIron +416.7%
Contains more CopperCopper +28.4%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +629.4%
Contains more ManganeseManganese +258.4%
Contains more SeleniumSelenium +509.1%
~equal in Magnesium ~18mg

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more CholineCholine +42.7%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin B1Vitamin B1 +1633.3%
Contains more Vitamin B2Vitamin B2 +647.5%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin KVitamin K +398.6%
Contains more FolateFolate +607.7%
~equal in Vitamin D ~0µg
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2683.1%
Contains more ProteinProtein +370.9%
Contains more FatsFats +1685.8%
Contains more CarbsCarbs +660.5%
Contains more OtherOther +50%

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% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +1638.2%
Contains more Poly. FatPolyunsaturated fat +2486%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Crackers DV% diff.
Polyunsaturated fat 0.508g 13.137g 84%
Vitamin K 13.9µg 69.3µg 46%
Iron 0.78mg 4.03mg 41%
Fats 1.48g 26.43g 38%
Vitamin B1 0.024mg 0.416mg 33%
Phosphorus 34mg 248mg 31%
Sodium 30mg 726mg 30%
Vitamin B2 0.061mg 0.456mg 30%
Saturated fat 0.17g 5.562g 25%
Calories 51kcal 510kcal 23%
Folate 13µg 92µg 20%
Starch 49.69g 20%
Carbs 8.06g 61.3g 18%
Monounsaturated fat 0.377g 6.553g 15%
Manganese 0.137mg 0.491mg 15%
Selenium 1.1µg 6.7µg 10%
Protein 1.41g 6.64g 10%
Calcium 27mg 120mg 9%
Vitamin B5 0.417mg 8%
Vitamin B6 0.173mg 0.063mg 8%
Potassium 319mg 118mg 6%
Vitamin A 33µg 0µg 4%
Vitamin E 2.4mg 3.03mg 4%
Vitamin B3 3.917mg 4.352mg 3%
Zinc 0.2mg 0.49mg 3%
Copper 0.081mg 0.104mg 3%
Fiber 1.8g 2.3g 2%
Vitamin C 2mg 0mg 2%
Choline 13.7mg 9.6mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 59g N/A
Magnesium 18mg 18mg 0%
Sugar 5.5g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
15%
Marinara sauce
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 2.68g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 5.392g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 63)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.