Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Marinara sauce
  5. Compare
  6. Marinara sauce vs. Dried fruit

Marinara sauce vs. Dried fruit — In-Depth Nutrition Comparison

Compare

How are Marinara sauce and Dried fruit different?

  • Marinara sauce is richer in Vitamin K, and Vitamin B3, while Dried fruit is higher in Copper, Potassium, Iron, Fiber, Vitamin A RAE, Vitamin E , and Phosphorus.
  • Dried fruit covers your daily need of Copper 29% more than Marinara sauce.
  • Marinara sauce contains 4 times more Vitamin K than Dried fruit. Marinara sauce contains 13.9µg of Vitamin K, while Dried fruit contains 3.1µg.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Marinara sauce vs Dried fruit 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
0
:
10
Dried fruit
Dried fruit
Contains more Calcium +103.7%
Contains more Iron +241%
Contains more Magnesium +77.8%
Contains more Phosphorus +108.8%
Contains more Potassium +264.3%
Contains less Sodium -66.7%
Contains more Zinc +95%
Contains more Copper +323.5%
Contains more Manganese +71.5%
Contains more Selenium +100%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +103.7%
Contains more Iron +241%
Contains more Magnesium +77.8%
Contains more Phosphorus +108.8%
Contains more Potassium +264.3%
Contains less Sodium -66.7%
Contains more Zinc +95%
Contains more Copper +323.5%
Contains more Manganese +71.5%
Contains more Selenium +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.
Marinara sauce
Marinara sauce
6
:
4
Dried fruit
Dried fruit
Contains more Vitamin C +100%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B6 +21%
Contains more Folate +30%
Contains more Vitamin K +348.4%
Contains more Vitamin A +454.5%
Contains more Vitamin E +80.4%
Contains more Vitamin B2 +21.3%
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +100%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +51.3%
Contains more Vitamin B6 +21%
Contains more Folate +30%
Contains more Vitamin K +348.4%
Contains more Vitamin A +454.5%
Contains more Vitamin E +80.4%
Contains more Vitamin B2 +21.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
3
Dried fruit
Dried fruit
Contains more Fats +190.2%
Contains more Water +182.9%
Contains more Protein +140.4%
Contains more Carbs +677.2%
Contains more Other +54.8%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Fats +190.2%
Contains more Water +182.9%
Contains more Protein +140.4%
Contains more Carbs +677.2%
Contains more Other +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +409.5%
Contains more Polyunsaturated fat +586.5%
Contains less Saturated Fat -90%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +409.5%
Contains more Polyunsaturated fat +586.5%
Contains less Saturated Fat -90%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Dried fruit Opinion
Net carbs 6.26g 55.34g Dried fruit
Protein 1.41g 3.39g Dried fruit
Fats 1.48g 0.51g Marinara sauce
Carbs 8.06g 62.64g Dried fruit
Calories 51kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 5.5g 53.44g Marinara sauce
Fiber 1.8g 7.3g Dried fruit
Calcium 27mg 55mg Dried fruit
Iron 0.78mg 2.66mg Dried fruit
Magnesium 18mg 32mg Dried fruit
Phosphorus 34mg 71mg Dried fruit
Potassium 319mg 1162mg Dried fruit
Sodium 30mg 10mg Dried fruit
Zinc 0.2mg 0.39mg Dried fruit
Copper 0.081mg 0.343mg Dried fruit
Manganese 0.137mg 0.235mg Dried fruit
Selenium 1.1µg 2.2µg Dried fruit
Vitamin A 650IU 3604IU Dried fruit
Vitamin A RAE 33µg 180µg Dried fruit
Vitamin E 2.4mg 4.33mg Dried fruit
Vitamin C 2mg 1mg Marinara sauce
Vitamin B1 0.024mg 0.015mg Marinara sauce
Vitamin B2 0.061mg 0.074mg Dried fruit
Vitamin B3 3.917mg 2.589mg Marinara sauce
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.173mg 0.143mg Marinara sauce
Folate 13µg 10µg Marinara sauce
Vitamin K 13.9µg 3.1µg Marinara sauce
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Cholesterol 2mg 0mg Dried fruit
Saturated Fat 0.17g 0.017g Dried fruit
Monounsaturated Fat 0.377g 0.074g Marinara sauce
Polyunsaturated fat 0.508g 0.074g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Marinara sauce
Marinara sauce vs Hoisin sauce
Hoisin sauce
Marinara sauce
Marinara sauce vs Béchamel sauce
Béchamel sauce
Marinara sauce
Marinara sauce vs Hot sauce
Hot sauce
Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin

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
38%
Dried fruit
Minerals Daily Need Coverage Score
15%
Marinara sauce
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 47.94g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 31)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.153g)
Which food is richer in minerals?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.