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Marinara sauce vs. Miso — In-Depth Nutrition Comparison

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How are Marinara sauce and Miso different?

  • Marinara sauce is richer in Vitamin B3, and Vitamin E , while Miso is higher in Copper, Manganese, Zinc, Iron, Phosphorus, Fiber, and Vitamin B2.
  • Miso covers your daily need of Sodium 161% more than Marinara sauce.
  • Marinara sauce contains 240 times more Vitamin E than Miso. Marinara sauce contains 2.4mg of Vitamin E , while Miso contains 0.01mg.
  • Marinara sauce is lower in Sodium.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Miso types were used in this article.

Infographic

Marinara sauce vs Miso 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.
Contains more Potassium +51.9%
Contains less Sodium -99.2%
Contains more Calcium +111.1%
Contains more Iron +219.2%
Contains more Magnesium +166.7%
Contains more Phosphorus +367.6%
Contains more Zinc +1180%
Contains more Copper +418.5%
Contains more Manganese +527%
Contains more Selenium +536.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 94% 35% 69% 19% 487% 70% 140% 113% 39%
Contains more Potassium +51.9%
Contains less Sodium -99.2%
Contains more Calcium +111.1%
Contains more Iron +219.2%
Contains more Magnesium +166.7%
Contains more Phosphorus +367.6%
Contains more Zinc +1180%
Contains more Copper +418.5%
Contains more Manganese +527%
Contains more Selenium +536.4%

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.
:
7
Miso
Contains more Vitamin A +647.1%
Contains more Vitamin E +23900%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +332.3%
Contains more Vitamin B1 +308.3%
Contains more Vitamin B2 +282%
Contains more Vitamin B6 +15%
Contains more Folate +46.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +110.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 0% 25% 54% 17% 21% 46% 15% 10% 74%
Contains more Vitamin A +647.1%
Contains more Vitamin E +23900%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +332.3%
Contains more Vitamin B1 +308.3%
Contains more Vitamin B2 +282%
Contains more Vitamin B6 +15%
Contains more Folate +46.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +110.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +103.1%
Contains more Protein +807.1%
Contains more Fats +306.1%
Contains more Carbs +214.8%
Contains more Other +671.7%
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more Water +103.1%
Contains more Protein +807.1%
Contains more Fats +306.1%
Contains more Carbs +214.8%
Contains more Other +671.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +196.6%
Contains more Polyunsaturated fat +467.7%
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
20% 22% 57%
Saturated Fat: 1.025 g
Monounsaturated Fat: 1.118 g
Polyunsaturated fat: 2.884 g
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +196.6%
Contains more Polyunsaturated fat +467.7%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Miso Opinion
Net carbs 6.26g 19.97g Miso
Protein 1.41g 12.79g Miso
Fats 1.48g 6.01g Miso
Carbs 8.06g 25.37g Miso
Calories 51kcal 198kcal Miso
Fructose 6g Miso
Sugar 5.5g 6.2g Marinara sauce
Fiber 1.8g 5.4g Miso
Calcium 27mg 57mg Miso
Iron 0.78mg 2.49mg Miso
Magnesium 18mg 48mg Miso
Phosphorus 34mg 159mg Miso
Potassium 319mg 210mg Marinara sauce
Sodium 30mg 3728mg Marinara sauce
Zinc 0.2mg 2.56mg Miso
Copper 0.081mg 0.42mg Miso
Manganese 0.137mg 0.859mg Miso
Selenium 1.1µg 7µg Miso
Vitamin A 650IU 87IU Marinara sauce
Vitamin A RAE 33µg 4µg Marinara sauce
Vitamin E 2.4mg 0.01mg Marinara sauce
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0.098mg Miso
Vitamin B2 0.061mg 0.233mg Miso
Vitamin B3 3.917mg 0.906mg Marinara sauce
Vitamin B5 0.337mg Miso
Vitamin B6 0.173mg 0.199mg Miso
Folate 13µg 19µg Miso
Vitamin B12 0µg 0.08µg Miso
Vitamin K 13.9µg 29.3µg Miso
Tryptophan 0.155mg Miso
Threonine 0.479mg Miso
Isoleucine 0.508mg Miso
Leucine 0.82mg Miso
Lysine 0.478mg Miso
Methionine 0.129mg Miso
Phenylalanine 0.486mg Miso
Valine 0.547mg Miso
Histidine 0.243mg Miso
Cholesterol 2mg 0mg Miso
Saturated Fat 0.17g 1.025g Marinara sauce
Monounsaturated Fat 0.377g 1.118g Miso
Polyunsaturated fat 0.508g 2.884g Miso

Which food is preferable for your diet?

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

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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
22%
Miso
Minerals Daily Need Coverage Score
15%
Marinara sauce
108%
Miso

Comparison summary

Which food is richer in minerals?
Miso
Miso is relatively richer in minerals
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 3698mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.855g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 61)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $3.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.