Marinara sauce vs. Flaxseed oil — In-Depth Nutrition Comparison
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Summary of differences between Marinara sauce and Flaxseed oil
- Marinara sauce has more Vitamin E , Vitamin K, Potassium, and Iron, however, Flaxseed oil is higher in Monounsaturated Fat, and Polyunsaturated fat.
- Flaxseed oil covers your daily need of Saturated Fat 44% more than Marinara sauce.
- Marinara sauce has 10 times more Potassium than Flaxseed oil. While Marinara sauce has 319mg of Potassium, Flaxseed oil has only 31mg.
- Marinara sauce has less Saturated Fat.
These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Oil, flaxseed, contains added sliced flaxseed.
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
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Calcium
+200%
Contains
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Iron
+129.4%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+25.9%
Contains
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Potassium
+929%
Contains
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Copper
+20.9%
Contains
less
Sodium
-80%
Contains
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Zinc
+55%
Equal in Manganese - 0.141
Contains
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Calcium
+200%
Contains
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Iron
+129.4%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+25.9%
Contains
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Potassium
+929%
Contains
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Copper
+20.9%
Contains
less
Sodium
-80%
Contains
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Zinc
+55%
Equal in Manganese - 0.141
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
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Vitamin E
+238%
Contains
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Vitamin K
+321.2%
Contains
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Vitamin E
+238%
Contains
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Vitamin K
+321.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+281.1%
Contains
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Carbs
+1966.7%
Contains
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Water
+54518.8%
Contains
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Other
+2271.4%
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Fats
+6589.9%
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
Contains
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Protein
+281.1%
Contains
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Carbs
+1966.7%
Contains
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Water
+54518.8%
Contains
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Other
+2271.4%
Contains
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Fats
+6589.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.1%
Contains
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Monounsaturated Fat
+5373.2%
Contains
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Polyunsaturated fat
+12670.9%
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.377 g
Polyunsaturated fat:
0.508 g
Saturated Fat:
9.047 g
Monounsaturated Fat:
20.634 g
Polyunsaturated fat:
64.876 g
Contains
less
Saturated Fat
-98.1%
Contains
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Monounsaturated Fat
+5373.2%
Contains
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Polyunsaturated fat
+12670.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.26g | 0.39g |
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| Protein | 1.41g | 0.37g |
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| Fats | 1.48g | 99.01g |
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| Carbs | 8.06g | 0.39g |
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| Calories | 51kcal | 878kcal |
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| Sugar | 5.5g |
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| Fiber | 1.8g |
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| Calcium | 27mg | 9mg |
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| Iron | 0.78mg | 0.34mg |
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| Magnesium | 18mg | 15mg |
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| Phosphorus | 34mg | 27mg |
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| Potassium | 319mg | 31mg |
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| Sodium | 30mg | 6mg |
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| Zinc | 0.2mg | 0.31mg |
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| Copper | 0.081mg | 0.067mg |
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| Manganese | 0.137mg | 0.141mg |
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| Selenium | 1.1µg |
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| Vitamin A | 650IU |
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| Vitamin A RAE | 33µg |
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| Vitamin E | 2.4mg | 0.71mg |
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| Vitamin C | 2mg |
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| Vitamin B1 | 0.024mg |
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| Vitamin B2 | 0.061mg |
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| Vitamin B3 | 3.917mg |
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| Vitamin B6 | 0.173mg |
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| Folate | 13µg |
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| Vitamin K | 13.9µg | 3.3µg |
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| Cholesterol | 2mg | 0mg |
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| Trans Fat | 0.184g |
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| Saturated Fat | 0.17g | 9.047g |
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| Monounsaturated Fat | 0.377g | 20.634g |
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| Polyunsaturated fat | 0.508g | 64.876g |
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| Omega-6 - Eicosadienoic acid | 0.034g |
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| Omega-6 - Linoleic acid | 15.679g |
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| Omega-3 - ALA | 48.93g |
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| Omega-3 - Eicosatrienoic acid | 0.077g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
2%
Minerals Daily Need Coverage Score
15%
9%
Comparison summary
Which food is lower in Saturated Fat?
Marinara sauce is lower in Saturated Fat (difference - 8.877g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flaxseed oil is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)