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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 A, 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.

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Marinara sauce vs Italian dressing 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 4.5% 7.9% 9.4% 6.3% 1.6% 5.1% 116% 3.8% 8.7%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +254.4%
Contains more IronIron +212%
Contains more CopperCopper +326.3%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +183.3%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +372.4%
Contains more SeleniumSelenium +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.
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% 0.33% 86% 0% 3% 1.8% 1.8% 0% 13% 0% 31% 2.3% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +662.5%
Contains more Vitamin B3Vitamin B3 +4067%
Contains more Vitamin B6Vitamin B6 +214.5%
Contains more Vitamin KVitamin K +11.2%
Contains more FolateFolate +333.3%
Contains more CholineCholine +315.2%
Contains more Vitamin EVitamin E +78.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Italian dressing DV% diff.
Sodium 30mg 891mg 37%
Vitamin B3 3.917mg 0.094mg 24%
Polyunsaturated fat 0.508g 3.236g 18%
Vitamin E 2.4mg 4.28mg 13%
Vitamin B6 0.173mg 0.055mg 9%
Fats 1.48g 6.68g 8%
Potassium 319mg 90mg 7%
Iron 0.78mg 0.25mg 7%
Fiber 1.8g 0g 7%
Copper 0.081mg 0.019mg 7%
Fructose 5.05g 6%
Manganese 0.137mg 0.029mg 5%
Vitamin A 33µg 1µg 4%
Vitamin B2 0.061mg 0.008mg 4%
Monounsaturated fat 0.377g 1.725g 3%
Saturated fat 0.17g 0.833g 3%
Folate 13µg 3µg 3%
Calories 51kcal 102kcal 3%
Magnesium 18mg 4mg 3%
Phosphorus 34mg 12mg 3%
Vitamin C 2mg 0mg 2%
Protein 1.41g 0.39g 2%
Choline 13.7mg 3.3mg 2%
Selenium 1.1µg 1.6µg 1%
Vitamin B1 0.024mg 0.012mg 1%
Calcium 27mg 15mg 1%
Vitamin K 13.9µg 12.5µg 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 9.99g 1%
Zinc 0.2mg 0.06mg 1%
Net carbs 6.26g 9.99g N/A
Sugar 5.5g 9.16g N/A
Trans fat 0.017g N/A
Tryptophan 0.006mg 0%
Threonine 0.012mg 0%
Isoleucine 0.016mg 0%
Leucine 0.024mg 0%
Lysine 0.018mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.013mg 0%
Valine 0.017mg 0%
Histidine 0.008mg 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.758g 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
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 ProteinProtein +261.5%
Contains more FatsFats +351.4%
Contains more CarbsCarbs +23.9%
Contains more OtherOther +70.5%
~equal in Water ~80.11g

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
14% 30% 56%
Saturated fat: Sat. Fat 0.833 g
Monounsaturated fat: Mono. Fat 1.725 g
Polyunsaturated fat: Poly. Fat 3.236 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +357.6%
Contains more Poly. FatPolyunsaturated fat +537%

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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. 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.