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  6. Marinara sauce vs. Filo

Marinara sauce vs. Filo — In-Depth Nutrition Comparison

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The main differences between marinara sauce and filo

  • Marinara sauce is richer in vitamin E, vitamin A, and vitamin B6, yet filo is richer in vitamin B1, selenium, iron, vitamin B2, folate, and manganese.
  • Daily need coverage for vitamin B1 for filo is 43% higher.
  • Marinara sauce contains less sodium.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Phyllo dough.

Infographic

Marinara sauce vs Filo 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.
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%
Filo
Filo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +331.1%
Contains less SodiumSodium -93.8%
Contains more IronIron +311.5%
Contains more CopperCopper +24.7%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +120.6%
Contains more ManganeseManganese +247.4%
Contains more SeleniumSelenium +2018.2%

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%
Filo
Filo
4
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B6Vitamin B6 +476.7%
Contains more Vitamin KVitamin K +456%
Contains more CholineCholine +98.6%
Contains more Vitamin B1Vitamin B1 +2154.2%
Contains more Vitamin B2Vitamin B2 +459%
Contains more FolateFolate +576.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.073mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Filo DV% diff.
Vitamin B1 0.024mg 0.541mg 43%
Selenium 1.1µg 23.3µg 40%
Iron 0.78mg 3.21mg 30%
Vitamin B2 0.061mg 0.341mg 22%
Sodium 30mg 483mg 20%
Folate 13µg 88µg 19%
Carbs 8.06g 52.6g 15%
Manganese 0.137mg 0.476mg 15%
Vitamin E 2.4mg 0.08mg 15%
Calories 51kcal 299kcal 12%
Vitamin B6 0.173mg 0.03mg 11%
Protein 1.41g 7.1g 11%
Vitamin K 13.9µg 2.5µg 10%
Monounsaturated fat 0.377g 3.149g 7%
Fats 1.48g 6g 7%
Potassium 319mg 74mg 7%
Saturated fat 0.17g 1.47g 6%
Phosphorus 34mg 75mg 6%
Vitamin B5 0.302mg 6%
Vitamin A 33µg 0µg 4%
Zinc 0.2mg 0.49mg 3%
Polyunsaturated fat 0.508g 0.923g 3%
Calcium 27mg 11mg 2%
Vitamin C 2mg 0mg 2%
Copper 0.081mg 0.101mg 2%
Choline 13.7mg 6.9mg 1%
Vitamin B3 3.917mg 4.073mg 1%
Cholesterol 2mg 0mg 1%
Magnesium 18mg 15mg 1%
Net carbs 6.26g 50.7g N/A
Sugar 5.5g 0.18g N/A
Fiber 1.8g 1.9g 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +168.1%
Contains more ProteinProtein +403.5%
Contains more FatsFats +305.4%
Contains more CarbsCarbs +552.6%
~equal in Other ~1.7g

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +735.3%
Contains more Poly. FatPolyunsaturated fat +81.7%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.