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Marinara sauce vs. Chili pepper — In-Depth Nutrition Comparison

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A recap on differences between marinara sauce and chili pepper

  • Marinara sauce is higher in vitamin B3 and vitamin E, yet chili pepper is higher in vitamin C, vitamin B6, vitamin A, and copper.
  • Chili pepper covers your daily vitamin C needs 157% more than marinara sauce.
  • Marinara sauce contains 3 times more vitamin E than chili pepper. While marinara sauce contains 2.4mg of vitamin E, chili pepper contains only 0.69mg.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Peppers, hot chili, red, raw.

Infographic

Marinara sauce vs Chili pepper 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +92.9%
Contains more SeleniumSelenium +120%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +32.1%
Contains more CopperCopper +59.3%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +36.5%
~equal in Potassium ~322mg

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin EVitamin E +247.8%
Contains more Vitamin B3Vitamin B3 +214.9%
Contains more CholineCholine +25.7%
Contains more Vitamin CVitamin C +7085%
Contains more Vitamin AVitamin A +45.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B6Vitamin B6 +192.5%
Contains more FolateFolate +76.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~14µg

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% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more FatsFats +236.4%
Contains more OtherOther +93%
Contains more ProteinProtein +32.6%
~equal in Carbs ~8.81g
~equal in Water ~88.02g

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains more Mono. FatMonounsaturated fat +1470.8%
Contains more Poly. FatPolyunsaturated fat +112.6%
Contains less Sat. FatSaturated fat -75.3%

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 Chili pepper
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marinara sauce Chili pepper DV% diff.
Vitamin C 2mg 143.7mg 157%
Vitamin B6 0.173mg 0.506mg 26%
Vitamin B3 3.917mg 1.244mg 17%
Vitamin E 2.4mg 0.69mg 11%
Copper 0.081mg 0.129mg 5%
Vitamin B5 0.201mg 4%
Vitamin B1 0.024mg 0.072mg 4%
Iron 0.78mg 1.03mg 3%
Folate 13µg 23µg 3%
Polyunsaturated fat 0.508g 0.239g 2%
Manganese 0.137mg 0.187mg 2%
Fats 1.48g 0.44g 2%
Vitamin B2 0.061mg 0.086mg 2%
Vitamin A 33µg 48µg 2%
Monounsaturated fat 0.377g 0.024g 1%
Saturated fat 0.17g 0.042g 1%
Choline 13.7mg 10.9mg 1%
Protein 1.41g 1.87g 1%
Calories 51kcal 40kcal 1%
Selenium 1.1µg 0.5µg 1%
Sodium 30mg 9mg 1%
Magnesium 18mg 23mg 1%
Zinc 0.2mg 0.26mg 1%
Fiber 1.8g 1.5g 1%
Phosphorus 34mg 43mg 1%
Cholesterol 2mg 0mg 1%
Calcium 27mg 14mg 1%
Net carbs 6.26g 7.31g N/A
Carbs 8.06g 8.81g 0%
Potassium 319mg 322mg 0%
Sugar 5.5g 5.3g N/A
Vitamin K 13.9µg 14µg 0%
Tryptophan 0.026mg 0%
Threonine 0.074mg 0%
Isoleucine 0.065mg 0%
Leucine 0.105mg 0%
Lysine 0.089mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.062mg 0%
Valine 0.084mg 0%
Histidine 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Chili pepper
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
58%
Chili pepper
Minerals Daily Need Coverage Score
15%
Marinara sauce
18%
Chili pepper

Comparison summary

Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chili pepper
Chili pepper is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Chili pepper
Chili pepper is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Chili pepper
Chili pepper contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Chili pepper
Chili pepper is lower in Saturated fat (difference - 0.128g)
Which food is richer in minerals?
Chili pepper
Chili pepper is relatively richer in minerals
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins

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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.