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Marinara sauce vs. Mashed potato — In-Depth Nutrition Comparison

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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

Marinara sauce vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
~equal in Zinc ~0.22mg

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Choline ~13.4mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Mashed potato 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
3% 15% 80%
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
22% 27% 51%
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%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.