Marinara sauce vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between marinara sauce and dates
- Marinara sauce has more vitamin B3, vitamin E, vitamin A, and vitamin K; however, dates are higher in fiber, copper, potassium, magnesium, and manganese.
- Dates cover your daily need for fiber, 25% more than marinara sauce.
- Marinara sauce has 65 times more vitamin A than dates. While marinara sauce has 650IU of vitamin A, dates have only 10IU.
These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +138.9% |
| Contains more CalciumCalcium | +44.4% |
| Contains more PotassiumPotassium | +105.6% |
| Contains more IronIron | +30.8% |
| Contains more CopperCopper | +154.3% |
| Contains more ZincZinc | +45% |
| Contains more PhosphorusPhosphorus | +82.4% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +91.2% |
| Contains more SeleniumSelenium | +172.7% |
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.
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4700% |
| Contains more Vitamin B3Vitamin B3 | +207.5% |
| Contains more Vitamin KVitamin K | +414.8% |
| Contains more CholineCholine | +117.5% |
| Contains more Vitamin B1Vitamin B1 | +116.7% |
| Contains more FolateFolate | +46.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +279.5% |
| Contains more WaterWater | +325.7% |
| Contains more ProteinProtein | +73.8% |
| Contains more CarbsCarbs | +830.9% |
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +947.2% |
| Contains more Poly. FatPolyunsaturated fat | +2573.7% |
| Contains less Sat. FatSaturated fat | -81.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 1.8g | 8g | 25% |
| Fructose | 19.56g | 24% | |
| Carbs | 8.06g | 75.03g | 22% |
| Vitamin B3 | 3.917mg | 1.274mg | 17% |
| Vitamin E | 2.4mg | 0.05mg | 16% |
| Copper | 0.081mg | 0.206mg | 14% |
| Vitamin B5 | 0.589mg | 12% | |
| Calories | 51kcal | 282kcal | 12% |
| Potassium | 319mg | 656mg | 10% |
| Vitamin K | 13.9µg | 2.7µg | 9% |
| Magnesium | 18mg | 43mg | 6% |
| Manganese | 0.137mg | 0.262mg | 5% |
| Phosphorus | 34mg | 62mg | 4% |
| Vitamin A | 33µg | 0µg | 4% |
| Selenium | 1.1µg | 3µg | 3% |
| Iron | 0.78mg | 1.02mg | 3% |
| Polyunsaturated fat | 0.508g | 0.019g | 3% |
| Vitamin B1 | 0.024mg | 0.052mg | 2% |
| Vitamin C | 2mg | 0.4mg | 2% |
| Protein | 1.41g | 2.45g | 2% |
| Fats | 1.48g | 0.39g | 2% |
| Folate | 13µg | 19µg | 2% |
| Saturated fat | 0.17g | 0.032g | 1% |
| Monounsaturated fat | 0.377g | 0.036g | 1% |
| Choline | 13.7mg | 6.3mg | 1% |
| Calcium | 27mg | 39mg | 1% |
| Sodium | 30mg | 2mg | 1% |
| Zinc | 0.2mg | 0.29mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin B6 | 0.173mg | 0.165mg | 1% |
| Net carbs | 6.26g | 67.03g | N/A |
| Sugar | 5.5g | 63.35g | N/A |
| Vitamin B2 | 0.061mg | 0.066mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
15%
29%
Comparison summary
Which food is lower in Sugar?
Marinara sauce is lower in Sugar (difference - 57.85g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 42)
Which food is cheaper?
Marinara sauce is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.138g)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
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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.