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Marinara sauce vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between marinara sauce and safflower?

  • Safflower is richer than marinara sauce in copper, vitamin B1, phosphorus, manganese, magnesium, vitamin B6, iron, zinc, folate, and vitamin B2.
  • Safflower's daily need coverage for copper is 185% more.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Seeds, safflower seed kernels, dried types in this article.

Infographic

Marinara sauce vs Safflower infographic
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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.
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1861.1%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +115.4%
Contains more IronIron +528.2%
Contains more CopperCopper +2056.8%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +1794.1%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +1370.1%

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%
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4745.8%
Contains more Vitamin B2Vitamin B2 +580.3%
Contains more Vitamin B6Vitamin B6 +576.3%
Contains more FolateFolate +1130.8%
~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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1455%
Contains more ProteinProtein +1047.5%
Contains more FatsFats +2498%
Contains more CarbsCarbs +325.4%
Contains more OtherOther +228.9%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +1185.9%
Contains more Poly. FatPolyunsaturated fat +5455.7%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Safflower DV% diff.
Copper 0.081mg 1.747mg 185%
Polyunsaturated fat 0.508g 28.223g 185%
Vitamin B1 0.024mg 1.163mg 95%
Phosphorus 34mg 644mg 87%
Manganese 0.137mg 2.014mg 82%
Vitamin B5 4.03mg 81%
Magnesium 18mg 353mg 80%
Vitamin B6 0.173mg 1.17mg 77%
Fats 1.48g 38.45g 57%
Iron 0.78mg 4.9mg 52%
Zinc 0.2mg 5.05mg 44%
Folate 13µg 160µg 37%
Protein 1.41g 16.18g 30%
Vitamin B2 0.061mg 0.415mg 27%
Calories 51kcal 517kcal 23%
Saturated fat 0.17g 3.682g 16%
Vitamin E 2.4mg 16%
Vitamin K 13.9µg 12%
Potassium 319mg 687mg 11%
Monounsaturated fat 0.377g 4.848g 11%
Vitamin B3 3.917mg 2.284mg 10%
Carbs 8.06g 34.29g 9%
Fiber 1.8g 7%
Calcium 27mg 78mg 5%
Vitamin A 33µg 3µg 3%
Choline 13.7mg 2%
Selenium 1.1µg 2%
Vitamin C 2mg 0mg 2%
Sodium 30mg 3mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 34.29g N/A
Sugar 5.5g N/A
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

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

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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
82%
Safflower
Minerals Daily Need Coverage Score
15%
Marinara sauce
178%
Safflower

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 3.512g)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.