Marinara sauce vs. Pizza — In-Depth Nutrition Comparison

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A recap on the differences between marinara sauce and pizza

Marinara sauce is higher in vitamin E, yet pizza is higher in selenium, vitamin B1, phosphorus, iron, folate, vitamin B12, and calcium.
Pizza covers your daily selenium needs 34% more than marinara sauce.
Marinara sauce contains 3 times more vitamin E than pizza. While marinara sauce contains 2.4mg of vitamin E, pizza contains only 0.83mg.
The amount of sodium in marinara sauce is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

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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.

Marinara sauce

Pizza

Contains more PotassiumPotassium	+85.5%
Contains less SodiumSodium	-95%

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+596.3%
Contains more IronIron	+217.9%
Contains more CopperCopper	+29.6%
Contains more ZincZinc	+570%
Contains more PhosphorusPhosphorus	+535.3%
Contains more ManganeseManganese	+162.8%
Contains more SeleniumSelenium	+1709.1%

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.

Marinara sauce

Pizza

Contains more Vitamin CVitamin C	+42.9%
Contains more Vitamin EVitamin E	+189.2%
Contains more Vitamin B6Vitamin B6	+116.3%
Contains more Vitamin KVitamin K	+107.5%

Contains more Vitamin AVitamin A	+109.1%
Contains more Vitamin B1Vitamin B1	+1525%
Contains more Vitamin B2Vitamin B2	+219.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+615.4%
Contains more CholineCholine	+19.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~3.825mg

~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	1.1µg	19.9µg	34%
Vitamin B1	0.024mg	0.39mg	31%
Phosphorus	34mg	216mg	26%
Sodium	30mg	598mg	25%
Iron	0.78mg	2.48mg	21%
Protein	1.41g	11.39g	20%
Saturated fat	0.17g	4.465g	20%
Folate	13µg	93µg	20%
Vitamin B12	0µg	0.42µg	18%
Calcium	27mg	188mg	16%
Fats	1.48g	9.69g	13%
Starch		26.95g	11%
Calories	51kcal	266kcal	11%
Vitamin B2	0.061mg	0.195mg	10%
Zinc	0.2mg	1.34mg	10%
Vitamin E	2.4mg	0.83mg	10%
Manganese	0.137mg	0.36mg	10%
Carbs	8.06g	33.33g	8%
Polyunsaturated fat	0.508g	1.681g	8%
Vitamin B6	0.173mg	0.08mg	7%
Monounsaturated fat	0.377g	2.608g	6%
Vitamin K	13.9µg	6.7µg	6%
Cholesterol	2mg	17mg	5%
Vitamin A	33µg	69µg	4%
Potassium	319mg	172mg	4%
Copper	0.081mg	0.105mg	3%
Fiber	1.8g	2.3g	2%
Fructose		1g	1%
Vitamin B3	3.917mg	3.825mg	1%
Magnesium	18mg	24mg	1%
Vitamin C	2mg	1.4mg	1%
Net carbs	6.26g	31.03g	N/A
Sugar	5.5g	3.58g	N/A
Trans fat		0.241g	N/A
Choline	13.7mg	16.4mg	0%
Threonine		0.41mg	0%
Isoleucine		0.564mg	0%
Leucine		1.139mg	0%
Lysine		0.77mg	0%
Methionine		0.264mg	0%
Phenylalanine		0.664mg	0%
Valine		0.72mg	0%
Histidine		0.355mg	0%
Omega-3 - EPA	0g	0.004g	N/A
Omega-3 - ALA		0.175g	N/A
Omega-3 - DPA	0g	0.004g	N/A
Omega-6 - Gamma-linoleic acid		0.003g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.009g	N/A
Omega-6 - Eicosadienoic acid		0.003g	N/A
Omega-6 - Linoleic acid		1.367g	N/A