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  6. Marinara sauce vs. Italian dressing

Marinara sauce vs. Italian dressing — In-Depth Nutrition Comparison

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What are the differences between Marinara sauce and Italian dressing?

  • Marinara sauce is higher in Vitamin B3, Vitamin B6, Fiber, Copper, Potassium, and Iron, yet Italian dressing is higher in Vitamin E .
  • Italian dressing's daily need coverage for Sodium is 37% more.
  • The amount of Sodium in Marinara sauce is lower.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Salad dressing, italian dressing, commercial, reduced fat types in this article.

Infographic

Marinara sauce vs Italian dressing 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
9
:
1
Italian dressing
Italian dressing
Contains more Calcium +80%
Contains more Iron +212%
Contains more Magnesium +350%
Contains more Phosphorus +183.3%
Contains more Potassium +254.4%
Contains less Sodium -96.6%
Contains more Zinc +233.3%
Contains more Copper +326.3%
Contains more Manganese +372.4%
Contains more Selenium +45.5%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Italian dressing
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 10% 3% 6% 8% 117% 2% 7% 4% 9%
Contains more Calcium +80%
Contains more Iron +212%
Contains more Magnesium +350%
Contains more Phosphorus +183.3%
Contains more Potassium +254.4%
Contains less Sodium -96.6%
Contains more Zinc +233.3%
Contains more Copper +326.3%
Contains more Manganese +372.4%
Contains more Selenium +45.5%

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
8
:
2
Italian dressing
Italian dressing
Contains more Vitamin A +5316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +662.5%
Contains more Vitamin B3 +4067%
Contains more Vitamin B6 +214.5%
Contains more Folate +333.3%
Contains more Vitamin K +11.2%
Contains more Vitamin E +78.3%
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%
Italian dressing
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 86% 0% 0% 3% 2% 2% 0% 13% 3% 0% 32%
Contains more Vitamin A +5316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +662.5%
Contains more Vitamin B3 +4067%
Contains more Vitamin B6 +214.5%
Contains more Folate +333.3%
Contains more Vitamin K +11.2%
Contains more Vitamin E +78.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
3
Italian dressing
Italian dressing
Contains more Protein +261.5%
Contains more Fats +351.4%
Contains more Carbs +23.9%
Contains more Other +70.5%
Equal in Water - 80.11
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Italian dressing
7% 10% 80% 3%
Protein: 0.39 g
Fats: 6.68 g
Carbs: 9.99 g
Water: 80.11 g
Other: 2.83 g
Contains more Protein +261.5%
Contains more Fats +351.4%
Contains more Carbs +23.9%
Contains more Other +70.5%
Equal in Water - 80.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
2
Italian dressing
Italian dressing
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +357.6%
Contains more Polyunsaturated fat +537%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Italian dressing
14% 30% 56%
Saturated Fat: 0.833 g
Monounsaturated Fat: 1.725 g
Polyunsaturated fat: 3.236 g
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +357.6%
Contains more Polyunsaturated fat +537%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Italian dressing Opinion
Net carbs 6.26g 9.99g Italian dressing
Protein 1.41g 0.39g Marinara sauce
Fats 1.48g 6.68g Italian dressing
Carbs 8.06g 9.99g Italian dressing
Calories 51kcal 102kcal Italian dressing
Fructose 5.05g Italian dressing
Sugar 5.5g 9.16g Marinara sauce
Fiber 1.8g 0g Marinara sauce
Calcium 27mg 15mg Marinara sauce
Iron 0.78mg 0.25mg Marinara sauce
Magnesium 18mg 4mg Marinara sauce
Phosphorus 34mg 12mg Marinara sauce
Potassium 319mg 90mg Marinara sauce
Sodium 30mg 891mg Marinara sauce
Zinc 0.2mg 0.06mg Marinara sauce
Copper 0.081mg 0.019mg Marinara sauce
Manganese 0.137mg 0.029mg Marinara sauce
Selenium 1.1µg 1.6µg Italian dressing
Vitamin A 650IU 12IU Marinara sauce
Vitamin A RAE 33µg 1µg Marinara sauce
Vitamin E 2.4mg 4.28mg Italian dressing
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0.012mg Marinara sauce
Vitamin B2 0.061mg 0.008mg Marinara sauce
Vitamin B3 3.917mg 0.094mg Marinara sauce
Vitamin B6 0.173mg 0.055mg Marinara sauce
Folate 13µg 3µg Marinara sauce
Vitamin K 13.9µg 12.5µg Marinara sauce
Tryptophan 0.006mg Italian dressing
Threonine 0.012mg Italian dressing
Isoleucine 0.016mg Italian dressing
Leucine 0.024mg Italian dressing
Lysine 0.018mg Italian dressing
Methionine 0.008mg Italian dressing
Phenylalanine 0.013mg Italian dressing
Valine 0.017mg Italian dressing
Histidine 0.008mg Italian dressing
Cholesterol 2mg 0mg Italian dressing
Trans Fat 0.017g Marinara sauce
Saturated Fat 0.17g 0.833g Marinara sauce
Monounsaturated Fat 0.377g 1.725g Italian dressing
Polyunsaturated fat 0.508g 3.236g Italian dressing
Omega-6 - Eicosadienoic acid 0.002g Italian dressing
Omega-6 - Linoleic acid 2.758g Italian dressing
Omega-6 - Gamma-linoleic acid 0.017g Italian dressing
Omega-3 - ALA 0.441g Italian dressing

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Italian dressing
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
12%
Italian dressing
Minerals Daily Need Coverage Score
15%
Marinara sauce
17%
Italian dressing

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 861mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.663g)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Italian dressing
Italian dressing is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Italian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171405/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.