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Marinara sauce vs. Oats — In-Depth Nutrition Comparison

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The main differences between marinara sauce and oats

  • Marinara sauce is richer in vitamin B3 and vitamin A, yet oats are richer in manganese, phosphorus, vitamin B1, copper, iron, magnesium, fiber, and zinc.
  • Daily need coverage for manganese for oats is 208% higher.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Oats.

Infographic

Marinara sauce vs Oats 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%
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +505.1%
Contains more CopperCopper +672.8%
Contains more ZincZinc +1885%
Contains more PhosphorusPhosphorus +1438.2%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +3488.3%

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%
Oats
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +307.6%
Contains more Vitamin B6Vitamin B6 +45.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3079.2%
Contains more Vitamin B2Vitamin B2 +127.9%
Contains more FolateFolate +330.8%
~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
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +963.1%
Contains more ProteinProtein +1097.9%
Contains more FatsFats +366.2%
Contains more CarbsCarbs +722.2%
~equal in Other ~1.72g

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
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +477.7%
Contains more Poly. FatPolyunsaturated fat +399%

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 Oats
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Oats DV% diff.
Manganese 0.137mg 4.916mg 208%
Phosphorus 34mg 523mg 70%
Vitamin B1 0.024mg 0.763mg 62%
Copper 0.081mg 0.626mg 61%
Iron 0.78mg 4.72mg 49%
Magnesium 18mg 177mg 38%
Fiber 1.8g 10.6g 35%
Zinc 0.2mg 3.97mg 34%
Protein 1.41g 16.89g 31%
Vitamin B5 1.349mg 27%
Carbs 8.06g 66.27g 19%
Vitamin B3 3.917mg 0.961mg 18%
Calories 51kcal 389kcal 17%
Vitamin E 2.4mg 16%
Polyunsaturated fat 0.508g 2.535g 14%
Vitamin K 13.9µg 12%
Folate 13µg 56µg 11%
Fats 1.48g 6.9g 8%
Vitamin B2 0.061mg 0.139mg 6%
Saturated fat 0.17g 1.217g 5%
Monounsaturated fat 0.377g 2.178g 5%
Vitamin A 33µg 0µg 4%
Vitamin B6 0.173mg 0.119mg 4%
Potassium 319mg 429mg 3%
Calcium 27mg 54mg 3%
Choline 13.7mg 2%
Selenium 1.1µg 2%
Vitamin C 2mg 0mg 2%
Sodium 30mg 2mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 55.67g N/A
Sugar 5.5g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Oats
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
30%
Oats
Minerals Daily Need Coverage Score
15%
Marinara sauce
154%
Oats

Comparison summary

Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 1.047g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 59)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.6)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.