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  6. Marinara sauce vs. Olive

Marinara sauce vs. Olive — In-Depth Nutrition Comparison

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How are marinara sauce and olive different?

  • Marinara sauce is higher in vitamin B3, vitamin B6, vitamin K, and potassium; however, olive is richer in iron, copper, calcium, and fiber.
  • Daily need coverage for iron for olive is 32% higher.
  • Marinara sauce contains 106 times more vitamin B3 than olive. While marinara sauce contains 3.917mg of vitamin B3, olive contains only 0.037mg.
  • Marinara sauce has less saturated fat.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Marinara sauce vs Olive infographic
Infographic link

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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +3887.5%
Contains more PhosphorusPhosphorus +1033.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +585%
Contains more SeleniumSelenium +22.2%
Contains more CalciumCalcium +225.9%
Contains more IronIron +323.1%
Contains more CopperCopper +209.9%
~equal in Zinc ~0.22mg

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%
Olive
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin AVitamin A +65%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +10486.5%
Contains more Vitamin B6Vitamin B6 +1822.2%
Contains more Vitamin KVitamin K +892.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +33%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Olive DV% diff.
Iron 0.78mg 3.3mg 32%
Sodium 30mg 735mg 31%
Vitamin B3 3.917mg 0.037mg 24%
Monounsaturated fat 0.377g 7.888g 19%
Copper 0.081mg 0.251mg 19%
Fats 1.48g 10.68g 14%
Vitamin B6 0.173mg 0.009mg 13%
Vitamin K 13.9µg 1.4µg 10%
Potassium 319mg 8mg 9%
Saturated fat 0.17g 1.415g 6%
Calcium 27mg 88mg 6%
Fiber 1.8g 3.2g 6%
Vitamin B2 0.061mg 0mg 5%
Manganese 0.137mg 0.02mg 5%
Vitamin E 2.4mg 1.65mg 5%
Phosphorus 34mg 3mg 4%
Polyunsaturated fat 0.508g 0.911g 3%
Magnesium 18mg 4mg 3%
Folate 13µg 0µg 3%
Calories 51kcal 115kcal 3%
Vitamin B1 0.024mg 0.003mg 2%
Vitamin A 33µg 20µg 1%
Protein 1.41g 0.84g 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 6.26g 1%
Vitamin C 2mg 0.9mg 1%
Choline 13.7mg 10.3mg 1%
Net carbs 6.26g 3.06g N/A
Sugar 5.5g 0g N/A
Zinc 0.2mg 0.22mg 0%
Selenium 1.1µg 0.9µg 0%
Vitamin B5 0.015mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +67.9%
Contains more CarbsCarbs +28.8%
Contains more FatsFats +621.6%
Contains more OtherOther +34.3%
~equal in Water ~79.99g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +1992.3%
Contains more Poly. FatPolyunsaturated fat +79.3%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.