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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.

Infographic

Marinara sauce vs Potato 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%
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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%
~equal in Iron ~0.81mg

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%
Potato
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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%
~equal in Vitamin D ~0µg
~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
Potato
2
2% 17% 79%
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Potato
1
36% 3% 61%
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.
Marinara sauce Potato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Potato 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?

ok
ok
is better in case of low diet
Marinara sauce Potato
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
17%
Potato
Minerals Daily Need Coverage Score
15%
Marinara sauce
19%
Potato

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.145g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 86)
Which food is cheaper?
Marinara sauce
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.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.