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Marinara sauce vs. Oatmeal — In-Depth Nutrition Comparison

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How are marinara sauce and oatmeal different?

  • Marinara sauce is higher in vitamin E, vitamin K, and potassium; however, oatmeal is richer in iron, vitamin B1, manganese, vitamin B2, vitamin B6, folate, and selenium.
  • Daily need coverage for iron for oatmeal is 65% higher.
  • Marinara sauce contains 35 times more vitamin K than oatmeal. While marinara sauce contains 13.9µg of vitamin K, oatmeal contains only 0.4µg.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Marinara sauce vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +423%
Contains more CopperCopper +22.7%
Contains less SodiumSodium -38.8%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +196.3%
Contains more IronIron +664.1%
Contains more ZincZinc +210%
Contains more PhosphorusPhosphorus +126.5%
Contains more ManganeseManganese +307.3%
Contains more SeleniumSelenium +354.5%

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%
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3328.6%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin KVitamin K +3375%
Contains more CholineCholine +191.5%
Contains more Vitamin AVitamin A +293.9%
Contains more Vitamin B1Vitamin B1 +983.3%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B6Vitamin B6 +67.6%
Contains more FolateFolate +238.5%
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more OtherOther +191.2%
Contains more ProteinProtein +68.1%
Contains more CarbsCarbs +44.8%
~equal in Fats ~1.36g
~equal in Water ~84.03g

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% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -24.8%
Contains more Poly. FatPolyunsaturated fat +19.2%
~equal in Monounsaturated fat ~0.391g

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 Oatmeal
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Oatmeal DV% diff.
Iron 0.78mg 5.96mg 65%
Vitamin B1 0.024mg 0.26mg 20%
Manganese 0.137mg 0.558mg 18%
Vitamin E 2.4mg 0.07mg 16%
Vitamin B2 0.061mg 0.215mg 12%
Vitamin A 33µg 130µg 11%
Vitamin K 13.9µg 0.4µg 11%
Vitamin B6 0.173mg 0.29mg 9%
Potassium 319mg 61mg 8%
Folate 13µg 44µg 8%
Selenium 1.1µg 5µg 7%
Vitamin B5 0.317mg 6%
Phosphorus 34mg 77mg 6%
Vitamin B3 3.917mg 3.025mg 6%
Calcium 27mg 80mg 5%
Zinc 0.2mg 0.62mg 4%
Starch 10.37g 4%
Magnesium 18mg 26mg 2%
Copper 0.081mg 0.066mg 2%
Choline 13.7mg 4.7mg 2%
Vitamin C 2mg 0mg 2%
Protein 1.41g 2.37g 2%
Polyunsaturated fat 0.508g 0.426g 1%
Calories 51kcal 68kcal 1%
Sodium 30mg 49mg 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 11.67g 1%
Fats 1.48g 1.36g 0%
Net carbs 6.26g 9.97g N/A
Sugar 5.5g 0.46g N/A
Fiber 1.8g 1.7g 0%
Trans fat 0.003g N/A
Saturated fat 0.17g 0.226g 0%
Monounsaturated fat 0.377g 0.391g 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
15%
Marinara sauce
45%
Oatmeal

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.04g)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 0.056g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 79)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.