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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
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
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
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
