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Marinara sauce vs. Mustard — In-Depth Nutrition Comparison

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Important differences between marinara sauce and mustard

  • Marinara sauce has more vitamin B3, vitamin E, vitamin A, and vitamin K; however, mustard has more selenium, vitamin B1, manganese, phosphorus, and iron.
  • Mustard's daily need coverage for selenium is 59% more.
  • Marinara sauce has 10 times more vitamin K than mustard. Marinara sauce has 13.9µg of vitamin K, while mustard has 1.4µg.
  • Marinara sauce is lower in sodium.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Mustard, prepared, yellow.

Infographic

Marinara sauce vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +109.9%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +133.3%
Contains more IronIron +106.4%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +217.6%
Contains more ManganeseManganese +208%
Contains more SeleniumSelenium +2945.5%
~equal in Copper ~0.074mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +560%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B3Vitamin B3 +593.3%
Contains more Vitamin B6Vitamin B6 +147.1%
Contains more Vitamin KVitamin K +892.9%
Contains more FolateFolate +85.7%
Contains more Vitamin B1Vitamin B1 +637.5%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more CholineCholine +63.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +38.3%
Contains more ProteinProtein +165.2%
Contains more FatsFats +125.7%
Contains more OtherOther +103%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -20.6%
Contains more Mono. FatMonounsaturated fat +478.8%
Contains more Poly. FatPolyunsaturated fat +52.4%

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 Mustard
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals 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 Mustard DV% diff.
Selenium 1.1µg 33.5µg 59%
Sodium 30mg 1104mg 47%
Vitamin B3 3.917mg 0.565mg 21%
Vitamin E 2.4mg 0.36mg 14%
Vitamin B1 0.024mg 0.177mg 13%
Manganese 0.137mg 0.422mg 12%
Phosphorus 34mg 108mg 11%
Iron 0.78mg 1.61mg 10%
Vitamin K 13.9µg 1.4µg 10%
Fiber 1.8g 4g 9%
Vitamin B6 0.173mg 0.07mg 8%
Magnesium 18mg 48mg 7%
Potassium 319mg 152mg 5%
Monounsaturated fat 0.377g 2.182g 5%
Vitamin B5 0.254mg 5%
Protein 1.41g 3.74g 5%
Calcium 27mg 63mg 4%
Zinc 0.2mg 0.64mg 4%
Fats 1.48g 3.34g 3%
Vitamin A 33µg 5µg 3%
Polyunsaturated fat 0.508g 0.774g 2%
Vitamin C 2mg 0.3mg 2%
Choline 13.7mg 22.4mg 2%
Folate 13µg 7µg 2%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 5.83g 1%
Vitamin B2 0.061mg 0.07mg 1%
Copper 0.081mg 0.074mg 1%
Calories 51kcal 60kcal 0%
Net carbs 6.26g 1.83g N/A
Sugar 5.5g 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Saturated fat 0.17g 0.214g 0%
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Mustard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Marinara sauce
10%
Mustard
Minerals Daily Need Coverage Score
15%
Marinara sauce
60%
Mustard

Comparison summary

Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 4.58g)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 1074mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 0.044g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.1)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.