Marinara sauce vs. Mashed potato — In-Depth Nutrition Comparison
Compare
A recap on the differences between marinara sauce and mashed potato
- Marinara sauce is higher in vitamin B3, vitamin E, vitamin A, vitamin K, iron, and copper, yet mashed potato is higher in polyunsaturated fat.
- Marinara sauce covers your daily vitamin B3 needs 18% more than mashed potato.
- Marinara sauce contains 11 times more sugar than mashed potato. While marinara sauce contains 5.5g of sugar, mashed potato contains only 0.5g.
Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fast foods, potato, mashed.
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.
Contains more MagnesiumMagnesium | +20% |
Contains more CalciumCalcium | +50% |
Contains more PotassiumPotassium | +11.5% |
Contains more IronIron | +151.6% |
Contains more CopperCopper | +131.4% |
Contains less SodiumSodium | -90.2% |
Contains more ManganeseManganese | +39.8% |
Contains more SeleniumSelenium | +37.5% |
Contains more PhosphorusPhosphorus | +73.5% |
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.
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin EVitamin E | +471.4% |
Contains more Vitamin B1Vitamin B1 | +60% |
Contains more Vitamin B2Vitamin B2 | +306.7% |
Contains more Vitamin B3Vitamin B3 | +262.7% |
Contains more Vitamin B6Vitamin B6 | +44.2% |
Contains more Vitamin KVitamin K | +135.6% |
Contains more FolateFolate | +44.4% |
Contains more Vitamin AVitamin A | +30.3% |
Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
DV% diff. |
Vitamin B3 | 3.917mg | 1.08mg | 18% |
Vitamin E | 2.4mg | 0.42mg | 13% |
Sodium | 30mg | 306mg | 12% |
Vitamin K | 13.9µg | 5.9µg | 7% |
Polyunsaturated fat | 0.508g | 1.342g | 6% |
Iron | 0.78mg | 0.31mg | 6% |
Starch | 12.1g | 5% | |
Copper | 0.081mg | 0.035mg | 5% |
Vitamin B6 | 0.173mg | 0.12mg | 4% |
Vitamin B2 | 0.061mg | 0.015mg | 4% |
Phosphorus | 34mg | 59mg | 4% |
Vitamin B12 | 0µg | 0.07µg | 3% |
Calories | 51kcal | 89kcal | 2% |
Saturated fat | 0.17g | 0.577g | 2% |
Manganese | 0.137mg | 0.098mg | 2% |
Vitamin C | 2mg | 0mg | 2% |
Carbs | 8.06g | 14.65g | 2% |
Fiber | 1.8g | 1.3g | 2% |
Fats | 1.48g | 2.82g | 2% |
Vitamin A | 33µg | 43µg | 1% |
Potassium | 319mg | 286mg | 1% |
Selenium | 1.1µg | 0.8µg | 1% |
Vitamin B1 | 0.024mg | 0.015mg | 1% |
Calcium | 27mg | 18mg | 1% |
Magnesium | 18mg | 15mg | 1% |
Cholesterol | 2mg | 0mg | 1% |
Folate | 13µg | 9µg | 1% |
Monounsaturated fat | 0.377g | 0.72g | 1% |
Protein | 1.41g | 1.65g | 0% |
Net carbs | 6.26g | 13.35g | N/A |
Sugar | 5.5g | 0.5g | N/A |
Zinc | 0.2mg | 0.22mg | 0% |
Trans fat | 0.105g | N/A | |
Choline | 13.7mg | 13.4mg | 0% |
Fructose | 0.2g | 0% | |
Omega-3 - EPA | 0g | 0.001g | N/A |
Omega-3 - ALA | 0.174g | N/A | |
Omega-3 - DPA | 0g | 0.001g | N/A |
Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
Omega-6 - Linoleic acid | 1.146g | 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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Contains more OtherOther | +31.7% |
Contains more ProteinProtein | +17% |
Contains more FatsFats | +90.5% |
Contains more CarbsCarbs | +81.8% |
~equal in
Water
~79.62g
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Contains less Sat. FatSaturated fat | -70.5% |
Contains more Mono. FatMonounsaturated fat | +91% |
Contains more Poly. FatPolyunsaturated fat | +164.2% |