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Marinara sauce vs. Safflower oil — In-Depth Nutrition Comparison

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What are the differences between marinara sauce and safflower oil?

  • Marinara sauce is higher in vitamin B3, vitamin B6, vitamin A, iron, potassium, copper, fiber, and manganese, yet safflower oil is higher in vitamin E.
  • Safflower oil's daily need coverage for vitamin E is 211% more.
  • The amount of saturated fat in marinara sauce is lower.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) types in this article.

Infographic

Marinara sauce vs Safflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 682% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +95.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +6750%
Contains more Vitamin EVitamin E +1320.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Safflower oil DV% diff.
Vitamin E 2.4mg 34.1mg 211%
Monounsaturated fat 0.377g 75.221g 187%
Fats 1.48g 100g 152%
Polyunsaturated fat 0.508g 12.82g 82%
Calories 51kcal 884kcal 42%
Saturated fat 0.17g 7.541g 34%
Vitamin B3 3.917mg 0mg 24%
Vitamin B6 0.173mg 0mg 13%
Iron 0.78mg 0mg 10%
Potassium 319mg 0mg 9%
Copper 0.081mg 0mg 9%
Fiber 1.8g 0g 7%
Vitamin K 13.9µg 7.1µg 6%
Manganese 0.137mg 0mg 6%
Vitamin B2 0.061mg 0mg 5%
Phosphorus 34mg 0mg 5%
Vitamin A 33µg 0µg 4%
Magnesium 18mg 0mg 4%
Calcium 27mg 0mg 3%
Protein 1.41g 0g 3%
Carbs 8.06g 0g 3%
Folate 13µg 0µg 3%
Choline 13.7mg 0.2mg 2%
Zinc 0.2mg 0mg 2%
Selenium 1.1µg 0µg 2%
Vitamin B1 0.024mg 0mg 2%
Vitamin C 2mg 0mg 2%
Cholesterol 2mg 0mg 1%
Sodium 30mg 0mg 1%
Net carbs 6.26g 0g N/A
Sugar 5.5g 0g N/A
Trans fat 0.096g N/A
Omega-3 - ALA 0.096g N/A
Omega-6 - Linoleic acid 12.724g N/A

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +6656.8%

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
8% 79% 13%
Saturated fat: Sat. Fat 7.541 g
Monounsaturated fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +19852.5%
Contains more Poly. FatPolyunsaturated fat +2423.6%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/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.