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Marinara sauce vs. Pita — In-Depth Nutrition Comparison

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How are marinara sauce and pita different?

  • Marinara sauce is higher in vitamin A, vitamin B3, and vitamin B6; however, pita is richer in vitamin B1, manganese, copper, phosphorus, iron, and calcium.
  • Daily need coverage for sodium for pita is 22% higher.
  • Marinara sauce has less sodium.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Bread, pita, white, unenriched are the varieties used in this article.

Infographic

Marinara sauce vs Pita 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%
Pita
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more PotassiumPotassium +165.8%
Contains less SodiumSodium -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +218.5%
Contains more IronIron +79.5%
Contains more CopperCopper +107.4%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +185.3%
Contains more ManganeseManganese +251.1%

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%
Pita
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% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +82.9%
Contains more Vitamin B6Vitamin B6 +408.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1012.5%
Contains more Vitamin B2Vitamin B2 +59%
Contains more FolateFolate +84.6%
~equal in Vitamin D ~µg
~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
Pita
3
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more FatsFats +23.3%
Contains more WaterWater +172.2%
Contains more ProteinProtein +545.4%
Contains more CarbsCarbs +591.1%
Contains more OtherOther +14.5%

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
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +259%
~equal in Saturated fat ~0.166g
~equal in Polyunsaturated fat ~0.535g

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 Pita
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Pita DV% diff.
Sodium 30mg 536mg 22%
Vitamin B1 0.024mg 0.267mg 20%
Vitamin E 2.4mg 16%
Carbs 8.06g 55.7g 16%
Protein 1.41g 9.1g 15%
Manganese 0.137mg 0.481mg 15%
Vitamin K 13.9µg 12%
Vitamin B3 3.917mg 2.142mg 11%
Calories 51kcal 275kcal 11%
Vitamin B6 0.173mg 0.034mg 11%
Copper 0.081mg 0.168mg 10%
Phosphorus 34mg 97mg 9%
Vitamin B5 0.397mg 8%
Iron 0.78mg 1.4mg 8%
Potassium 319mg 120mg 6%
Calcium 27mg 86mg 6%
Zinc 0.2mg 0.84mg 6%
Vitamin A 33µg 0µg 4%
Vitamin B2 0.061mg 0.097mg 3%
Folate 13µg 24µg 3%
Choline 13.7mg 2%
Selenium 1.1µg 2%
Fiber 1.8g 2.2g 2%
Magnesium 18mg 26mg 2%
Vitamin C 2mg 0mg 2%
Cholesterol 2mg 0mg 1%
Monounsaturated fat 0.377g 0.105g 1%
Fats 1.48g 1.2g 0%
Net carbs 6.26g 53.5g N/A
Sugar 5.5g N/A
Saturated fat 0.17g 0.166g 0%
Polyunsaturated fat 0.508g 0.535g 0%
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Pita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Pita
Minerals Daily Need Coverage Score
15%
Marinara sauce
36%
Pita

Comparison summary

Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
Pita
Pita is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 506mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 68)
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.