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  6. Marinara sauce vs. Matzo

Marinara sauce vs. Matzo — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and matzo

  • Marinara sauce has more vitamin E, vitamin A, vitamin K, and potassium; however, matzo is higher in selenium, vitamin B1, iron, manganese, vitamin B2, and phosphorus.
  • Matzo covers your daily need for selenium, 65% more than marinara sauce.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Crackers, matzo, plain.

Infographic

Marinara sauce vs Matzo 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.
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%
Matzo
Matzo
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +107.7%
Contains more PotassiumPotassium +184.8%
Contains more CopperCopper +35%
Contains more MagnesiumMagnesium +38.9%
Contains more IronIron +305.1%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +161.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +374.5%
Contains more SeleniumSelenium +3254.5%

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%
Matzo
Matzo
4
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B6Vitamin B6 +50.4%
Contains more Vitamin KVitamin K +4533.3%
Contains more CholineCholine +26.9%
Contains more Vitamin B1Vitamin B1 +1512.5%
Contains more Vitamin B2Vitamin B2 +377%
Contains more FolateFolate +30.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.892mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Matzo DV% diff.
Selenium 1.1µg 36.9µg 65%
Iron 0.78mg 3.16mg 30%
Vitamin B1 0.024mg 0.387mg 30%
Carbs 8.06g 83.7g 25%
Manganese 0.137mg 0.65mg 22%
Vitamin B2 0.061mg 0.291mg 18%
Protein 1.41g 10g 17%
Calories 51kcal 395kcal 17%
Vitamin E 2.4mg 0.06mg 16%
Vitamin K 13.9µg 0.3µg 11%
Vitamin B5 0.443mg 9%
Phosphorus 34mg 89mg 8%
Potassium 319mg 112mg 6%
Fiber 1.8g 3g 5%
Zinc 0.2mg 0.68mg 4%
Vitamin A 33µg 0µg 4%
Vitamin B6 0.173mg 0.115mg 4%
Magnesium 18mg 25mg 2%
Copper 0.081mg 0.06mg 2%
Vitamin C 2mg 0mg 2%
Polyunsaturated fat 0.508g 0.603g 1%
Monounsaturated fat 0.377g 0.127g 1%
Choline 13.7mg 10.8mg 1%
Folate 13µg 17µg 1%
Calcium 27mg 13mg 1%
Cholesterol 2mg 0mg 1%
Sodium 30mg 0mg 1%
Fats 1.48g 1.4g 0%
Net carbs 6.26g 80.7g N/A
Sugar 5.5g 0.29g N/A
Vitamin B3 3.917mg 3.892mg 0%
Saturated fat 0.17g 0.226g 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%

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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1932.3%
Contains more OtherOther +176.7%
Contains more ProteinProtein +609.2%
Contains more CarbsCarbs +938.5%
~equal in Fats ~1.4g

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -24.8%
Contains more Mono. FatMonounsaturated fat +196.9%
Contains more Poly. FatPolyunsaturated fat +18.7%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.