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  6. Marinara sauce vs. Feta

Marinara sauce vs. Feta — In-Depth Nutrition Comparison

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A recap on differences between Marinara sauce and Feta

  • Feta is higher than Marinara sauce in Vitamin B12, Vitamin B2, Calcium, Phosphorus, Selenium, Zinc, and Vitamin B6.
  • Feta covers your daily Saturated Fat needs 74% 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 Cheese, feta.

Infographic

Marinara sauce vs Feta 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
5
:
5
Feta
Feta
Contains more Iron +20%
Contains more Potassium +414.5%
Contains less Sodium -96.7%
Contains more Copper +153.1%
Contains more Manganese +389.3%
Contains more Calcium +1725.9%
Contains more Phosphorus +891.2%
Contains more Zinc +1340%
Contains more Selenium +1263.6%
Equal in Magnesium - 19
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +20%
Contains more Potassium +414.5%
Contains less Sodium -96.7%
Contains more Copper +153.1%
Contains more Manganese +389.3%
Contains more Calcium +1725.9%
Contains more Phosphorus +891.2%
Contains more Zinc +1340%
Contains more Selenium +1263.6%
Equal in Magnesium - 19

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
5
:
7
Feta
Feta
Contains more Vitamin A +54%
Contains more Vitamin E +1233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +295.3%
Contains more Vitamin K +672.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +541.7%
Contains more Vitamin B2 +1283.6%
Contains more Vitamin B6 +145.1%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%
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%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +54%
Contains more Vitamin E +1233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +295.3%
Contains more Vitamin K +672.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +541.7%
Contains more Vitamin B2 +1283.6%
Contains more Vitamin B6 +145.1%
Contains more Folate +146.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
3
Feta
Feta
Contains more Carbs +97.1%
Contains more Water +58.3%
Contains more Protein +907.8%
Contains more Fats +1337.8%
Contains more Other +213.3%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Carbs +97.1%
Contains more Water +58.3%
Contains more Protein +907.8%
Contains more Fats +1337.8%
Contains more Other +213.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
2
Feta
Feta
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +1126.3%
Contains more Polyunsaturated fat +16.3%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +1126.3%
Contains more Polyunsaturated fat +16.3%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Feta Opinion
Net carbs 6.26g 4.09g Marinara sauce
Protein 1.41g 14.21g Feta
Fats 1.48g 21.28g Feta
Carbs 8.06g 4.09g Marinara sauce
Calories 51kcal 264kcal Feta
Sugar 5.5g 4.09g Feta
Fiber 1.8g 0g Marinara sauce
Calcium 27mg 493mg Feta
Iron 0.78mg 0.65mg Marinara sauce
Magnesium 18mg 19mg Feta
Phosphorus 34mg 337mg Feta
Potassium 319mg 62mg Marinara sauce
Sodium 30mg 917mg Marinara sauce
Zinc 0.2mg 2.88mg Feta
Copper 0.081mg 0.032mg Marinara sauce
Manganese 0.137mg 0.028mg Marinara sauce
Selenium 1.1µg 15µg Feta
Vitamin A 650IU 422IU Marinara sauce
Vitamin A RAE 33µg 125µg Feta
Vitamin E 2.4mg 0.18mg Marinara sauce
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0.154mg Feta
Vitamin B2 0.061mg 0.844mg Feta
Vitamin B3 3.917mg 0.991mg Marinara sauce
Vitamin B5 0.967mg Feta
Vitamin B6 0.173mg 0.424mg Feta
Folate 13µg 32µg Feta
Vitamin B12 0µg 1.69µg Feta
Vitamin K 13.9µg 1.8µg Marinara sauce
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 2mg 89mg Marinara sauce
Saturated Fat 0.17g 14.946g Marinara sauce
Monounsaturated Fat 0.377g 4.623g Feta
Polyunsaturated fat 0.508g 0.591g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Marinara sauce
57%
Feta
Minerals Daily Need Coverage Score
15%
Marinara sauce
63%
Feta

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 887mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 87mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 14.776g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 1.41g)
Which food is richer in minerals?
?
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.
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.