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  6. Marinara sauce vs. Flaxseed oil

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 for 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

Marinara sauce vs Flaxseed oil 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +929%
Contains more IronIron +129.4%
Contains more CopperCopper +20.9%
Contains more PhosphorusPhosphorus +25.9%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +55%
Contains less SodiumSodium -80%
~equal in Manganese ~0.141mg

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%
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% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +238%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +321.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Flaxseed oil DV% diff.
Polyunsaturated fat 0.508g 64.876g 429%
Fats 1.48g 99.01g 150%
Monounsaturated fat 0.377g 20.634g 51%
Calories 51kcal 878kcal 41%
Saturated fat 0.17g 9.047g 40%
Vitamin B3 3.917mg 24%
Vitamin B6 0.173mg 13%
Vitamin E 2.4mg 0.71mg 11%
Vitamin K 13.9µg 3.3µg 9%
Potassium 319mg 31mg 8%
Fiber 1.8g 7%
Iron 0.78mg 0.34mg 6%
Vitamin B2 0.061mg 5%
Vitamin A 33µg 4%
Carbs 8.06g 0.39g 3%
Folate 13µg 3%
Vitamin B1 0.024mg 2%
Vitamin C 2mg 2%
Choline 13.7mg 2%
Calcium 27mg 9mg 2%
Selenium 1.1µg 2%
Protein 1.41g 0.37g 2%
Copper 0.081mg 0.067mg 2%
Phosphorus 34mg 27mg 1%
Zinc 0.2mg 0.31mg 1%
Sodium 30mg 6mg 1%
Cholesterol 2mg 0mg 1%
Magnesium 18mg 15mg 1%
Net carbs 6.26g 0.39g N/A
Sugar 5.5g N/A
Manganese 0.137mg 0.141mg 0%
Trans fat 0.184g N/A
Omega-3 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

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
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +281.1%
Contains more CarbsCarbs +1966.7%
Contains more WaterWater +54518.8%
Contains more OtherOther +2271.4%
Contains more FatsFats +6589.9%

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
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +5373.2%
Contains more Poly. FatPolyunsaturated fat +12670.9%

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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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.