Marinara sauce vs. Potato — In-Depth Nutrition Comparison
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How are marinara sauce and potatoes different?
- Marinara sauce is richer in vitamin B3, vitamin E, vitamin A, and vitamin K, while potatoes are higher in vitamin C and vitamin B6.
- Potatoes cover your daily need for vitamin C, 20% more than marinara sauce.
- Marinara sauce contains 325 times more vitamin A than potatoes. Marinara sauce contains 650IU of vitamin A, while potatoes contain 2IU.
- Potatoes are lower in sugar.
Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Potatoes, flesh and skin, raw types were used in this article.
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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.
| Contains more CalciumCalcium | +125% |
| Contains more SeleniumSelenium | +175% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more PotassiumPotassium | +33.2% |
| Contains more CopperCopper | +35.8% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +67.6% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +46% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +23900% |
| Contains more Vitamin B2Vitamin B2 | +90.6% |
| Contains more Vitamin B3Vitamin B3 | +269.2% |
| Contains more Vitamin KVitamin K | +595% |
| Contains more CholineCholine | +13.2% |
| Contains more Vitamin CVitamin C | +885% |
| Contains more Vitamin B1Vitamin B1 | +237.5% |
| Contains more Vitamin B6Vitamin B6 | +72.3% |
| Contains more FolateFolate | +15.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more FatsFats | +1544.4% |
| Contains more OtherOther | +48.2% |
| Contains more ProteinProtein | +45.4% |
| Contains more CarbsCarbs | +117% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +18750% |
| Contains more Poly. FatPolyunsaturated fat | +1109.5% |
| Contains less Sat. FatSaturated fat | -85.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 2mg | 19.7mg | 20% |
| Vitamin B3 | 3.917mg | 1.061mg | 18% |
| Vitamin E | 2.4mg | 0.01mg | 16% |
| Vitamin K | 13.9µg | 2µg | 10% |
| Vitamin B6 | 0.173mg | 0.298mg | 10% |
| Starch | 15.29g | 6% | |
| Vitamin B5 | 0.295mg | 6% | |
| Vitamin B1 | 0.024mg | 0.081mg | 5% |
| Vitamin A | 33µg | 0µg | 4% |
| Manganese | 0.137mg | 0.2mg | 3% |
| Polyunsaturated fat | 0.508g | 0.042g | 3% |
| Carbs | 8.06g | 17.49g | 3% |
| Potassium | 319mg | 425mg | 3% |
| Phosphorus | 34mg | 57mg | 3% |
| Copper | 0.081mg | 0.11mg | 3% |
| Vitamin B2 | 0.061mg | 0.032mg | 2% |
| Calcium | 27mg | 12mg | 2% |
| Fats | 1.48g | 0.09g | 2% |
| Folate | 13µg | 15µg | 1% |
| Saturated fat | 0.17g | 0.025g | 1% |
| Monounsaturated fat | 0.377g | 0.002g | 1% |
| Calories | 51kcal | 77kcal | 1% |
| Selenium | 1.1µg | 0.4µg | 1% |
| Protein | 1.41g | 2.05g | 1% |
| Sodium | 30mg | 6mg | 1% |
| Zinc | 0.2mg | 0.3mg | 1% |
| Fiber | 1.8g | 2.1g | 1% |
| Magnesium | 18mg | 23mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 6.26g | 15.39g | N/A |
| Iron | 0.78mg | 0.81mg | 0% |
| Sugar | 5.5g | 0.82g | N/A |
| Choline | 13.7mg | 12.1mg | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
15%
19%
Comparison summary
Which food is lower in Cholesterol?
Potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.145g)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 86)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.2)
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.