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  6. Marinara sauce vs. Dough

Marinara sauce vs. Dough — In-Depth Nutrition Comparison

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A recap on differences between marinara sauce and dough

  • Marinara sauce is higher in vitamin E, vitamin A, and vitamin K, yet dough is higher in vitamin B1, selenium, iron, vitamin B2, folate, and manganese.
  • Dough covers your daily vitamin B1 needs 57% more than marinara sauce.
  • Marinara sauce contains 650 times more vitamin A than dough. While marinara sauce contains 650IU of vitamin A, dough contains only 1IU.
  • 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 Bread, french or vienna (includes sourdough).

Infographic

Marinara sauce vs Dough 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.
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%
Dough
Dough
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more PotassiumPotassium +172.6%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +92.6%
Contains more IronIron +401.3%
Contains more CopperCopper +87.7%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +208.8%
Contains more ManganeseManganese +321.2%
Contains more SeleniumSelenium +2500%

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%
Dough
Dough
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1042.9%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more Vitamin KVitamin K +1885.7%
Contains more CholineCholine +71.3%
Contains more Vitamin B1Vitamin B1 +2858.3%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +23%
Contains more FolateFolate +846.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Dough DV% diff.
Vitamin B1 0.024mg 0.71mg 57%
Selenium 1.1µg 28.6µg 50%
Iron 0.78mg 3.91mg 39%
Folate 13µg 123µg 28%
Vitamin B2 0.061mg 0.427mg 28%
Sodium 30mg 602mg 25%
Manganese 0.137mg 0.577mg 19%
Protein 1.41g 10.75g 19%
Starch 44.23g 18%
Vitamin E 2.4mg 0.21mg 15%
Carbs 8.06g 51.88g 15%
Vitamin K 13.9µg 0.7µg 11%
Calories 51kcal 272kcal 11%
Phosphorus 34mg 105mg 10%
Vitamin B5 0.455mg 9%
Zinc 0.2mg 1.04mg 8%
Copper 0.081mg 0.152mg 8%
Potassium 319mg 117mg 6%
Vitamin B3 3.917mg 4.817mg 6%
Vitamin B6 0.173mg 0.107mg 5%
Vitamin A 33µg 0µg 4%
Calcium 27mg 52mg 3%
Magnesium 18mg 32mg 3%
Vitamin C 2mg 0mg 2%
Polyunsaturated fat 0.508g 0.855g 2%
Fiber 1.8g 2.2g 2%
Saturated fat 0.17g 0.529g 2%
Cholesterol 2mg 0mg 1%
Fats 1.48g 2.42g 1%
Fructose 0.51g 1%
Choline 13.7mg 8mg 1%
Net carbs 6.26g 49.68g N/A
Sugar 5.5g 4.62g N/A
Trans fat 0.005g N/A
Monounsaturated fat 0.377g 0.362g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

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
Dough
Dough
4
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more WaterWater +164.8%
Contains more ProteinProtein +662.4%
Contains more FatsFats +63.5%
Contains more CarbsCarbs +543.7%
Contains more OtherOther +17.5%

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
Dough
Dough
1
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +68.3%
~equal in Monounsaturated fat ~0.362g

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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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.