Marinara sauce vs. Graham cracker — In-Depth Nutrition Comparison
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How are marinara sauce and graham cracker different?
- Marinara sauce is higher in vitamin A; however, graham cracker is richer in manganese, iron, phosphorus, vitamin B1, vitamin B2, folate, copper, and selenium.
- Daily need coverage for manganese for graham cracker is 38% higher.
- Marinara sauce contains 325 times more vitamin A than graham cracker. While marinara sauce contains 650IU of vitamin A, graham cracker contains only 2IU.
- Marinara sauce has less sodium.
Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cookies, graham crackers, plain or honey (includes cinnamon) are the varieties used in this article.
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 | +87.6% |
| Contains less SodiumSodium | -93.5% |
| Contains more MagnesiumMagnesium | +122.2% |
| Contains more CalciumCalcium | +185.2% |
| Contains more IronIron | +384.6% |
| Contains more CopperCopper | +109.9% |
| Contains more ZincZinc | +380% |
| Contains more PhosphorusPhosphorus | +444.1% |
| Contains more ManganeseManganese | +643.8% |
| Contains more SeleniumSelenium | +472.7% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +58.9% |
| Contains more CholineCholine | +132.2% |
| Contains more Vitamin B1Vitamin B1 | +1004.2% |
| Contains more Vitamin B2Vitamin B2 | +419.7% |
| Contains more Vitamin B3Vitamin B3 | +13.3% |
| Contains more FolateFolate | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.78mg | 3.78mg | 38% |
| Manganese | 0.137mg | 1.019mg | 38% |
| Polyunsaturated fat | 0.508g | 5.388g | 33% |
| Carbs | 8.06g | 77.66g | 23% |
| Phosphorus | 34mg | 185mg | 22% |
| Vitamin B1 | 0.024mg | 0.265mg | 20% |
| Folate | 13µg | 91µg | 20% |
| Vitamin B2 | 0.061mg | 0.317mg | 20% |
| Starch | 46.56g | 19% | |
| Calories | 51kcal | 430kcal | 19% |
| Sodium | 30mg | 459mg | 19% |
| Fats | 1.48g | 10.6g | 14% |
| Protein | 1.41g | 6.69g | 11% |
| Copper | 0.081mg | 0.17mg | 10% |
| Selenium | 1.1µg | 6.3µg | 9% |
| Vitamin B5 | 0.42mg | 8% | |
| Zinc | 0.2mg | 0.96mg | 7% |
| Saturated fat | 0.17g | 1.633g | 7% |
| Vitamin E | 2.4mg | 1.51mg | 6% |
| Fiber | 1.8g | 3.4g | 6% |
| Magnesium | 18mg | 40mg | 5% |
| Calcium | 27mg | 77mg | 5% |
| Monounsaturated fat | 0.377g | 2.509g | 5% |
| Vitamin A | 33µg | 0µg | 4% |
| Potassium | 319mg | 170mg | 4% |
| Vitamin B3 | 3.917mg | 4.439mg | 3% |
| Vitamin C | 2mg | 0mg | 2% |
| Fructose | 0.99g | 1% | |
| Vitamin B6 | 0.173mg | 0.156mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 13.7mg | 5.9mg | 1% |
| Net carbs | 6.26g | 74.26g | N/A |
| Sugar | 5.5g | 24.85g | N/A |
| Vitamin K | 13.9µg | 14.3µg | 0% |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2477.9% |
| Contains more ProteinProtein | +374.5% |
| Contains more FatsFats | +616.2% |
| Contains more CarbsCarbs | +863.5% |
~equal in
Other
~1.66g
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -89.6% |
| Contains more Mono. FatMonounsaturated fat | +565.5% |
| Contains more Poly. FatPolyunsaturated fat | +960.6% |
