Marinara sauce vs. English muffin — In-Depth Nutrition Comparison
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A recap on differences between marinara sauce and English muffins
- Marinara sauce is higher in vitamin B3, vitamin A, vitamin B6, and potassium, yet English muffins are higher in phosphorus, vitamin B1, manganese, vitamin B2, and folate.
- English muffins cover your daily sodium needs 19% 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 English muffins, plain, unenriched, without calcium propionate (includes sourdough).
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 PotassiumPotassium | +143.5% |
| Contains less SodiumSodium | -93.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +92.6% |
| Contains more IronIron | +14.1% |
| Contains more CopperCopper | +59.3% |
| Contains more ZincZinc | +250% |
| Contains more PhosphorusPhosphorus | +291.2% |
| Contains more ManganeseManganese | +160.6% |
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 | +1900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +150.1% |
| Contains more Vitamin B6Vitamin B6 | +302.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +654.2% |
| Contains more Vitamin B2Vitamin B2 | +152.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +184.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 30mg | 464mg | 19% |
| Vitamin E | 2.4mg | 16% | |
| Vitamin B3 | 3.917mg | 1.566mg | 15% |
| Phosphorus | 34mg | 133mg | 14% |
| Vitamin B1 | 0.024mg | 0.181mg | 13% |
| Carbs | 8.06g | 46g | 13% |
| Protein | 1.41g | 7.7g | 13% |
| Vitamin K | 13.9µg | 12% | |
| Vitamin B6 | 0.173mg | 0.043mg | 10% |
| Manganese | 0.137mg | 0.357mg | 10% |
| Vitamin B5 | 0.446mg | 9% | |
| Calories | 51kcal | 235kcal | 9% |
| Vitamin B2 | 0.061mg | 0.154mg | 7% |
| Potassium | 319mg | 131mg | 6% |
| Folate | 13µg | 37µg | 6% |
| Zinc | 0.2mg | 0.7mg | 5% |
| Copper | 0.081mg | 0.129mg | 5% |
| Fiber | 1.8g | 2.7g | 4% |
| Vitamin A | 33µg | 0µg | 4% |
| Polyunsaturated fat | 0.508g | 0.888g | 3% |
| Calcium | 27mg | 52mg | 3% |
| Selenium | 1.1µg | 2% | |
| Choline | 13.7mg | 2% | |
| Vitamin C | 2mg | 0.1mg | 2% |
| Vitamin B12 | 0µg | 0.04µg | 2% |
| Iron | 0.78mg | 0.89mg | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Fats | 1.48g | 1.8g | 0% |
| Net carbs | 6.26g | 43.3g | N/A |
| Sugar | 5.5g | N/A | |
| Saturated fat | 0.17g | 0.259g | 0% |
| Monounsaturated fat | 0.377g | 0.302g | 0% |
| Tryptophan | 0.092mg | 0% | |
| Threonine | 0.242mg | 0% | |
| Isoleucine | 0.315mg | 0% | |
| Leucine | 0.553mg | 0% | |
| Lysine | 0.241mg | 0% | |
| Methionine | 0.139mg | 0% | |
| Phenylalanine | 0.379mg | 0% | |
| Valine | 0.353mg | 0% | |
| Histidine | 0.17mg | 0% |
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:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more WaterWater | +107.6% |
| Contains more ProteinProtein | +446.1% |
| Contains more FatsFats | +21.6% |
| Contains more CarbsCarbs | +470.7% |
| Contains more OtherOther | +44.6% |
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
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
| Contains less Sat. FatSaturated fat | -34.4% |
| Contains more Mono. FatMonounsaturated fat | +24.8% |
| Contains more Poly. FatPolyunsaturated fat | +74.8% |
