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Marinara sauce vs. Saffron — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and saffron

  • Marinara sauce has less manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, copper, folate, and vitamin B2 than saffron.
  • Saffron covers your daily need for manganese, 1229% more than marinara sauce.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Spices, saffron.

Infographic

Marinara sauce vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains less SodiumSodium -79.7%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +440.4%
Contains more IronIron +1323.1%
Contains more CopperCopper +304.9%
Contains more ZincZinc +445%
Contains more PhosphorusPhosphorus +641.2%
Contains more ManganeseManganese +20635.8%
Contains more SeleniumSelenium +409.1%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +22.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3940%
Contains more Vitamin B1Vitamin B1 +379.2%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B6Vitamin B6 +483.8%
Contains more FolateFolate +615.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more WaterWater +634.4%
Contains more ProteinProtein +710.6%
Contains more FatsFats +295.3%
Contains more CarbsCarbs +711%
Contains more OtherOther +228.3%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +13.8%
Contains more Poly. FatPolyunsaturated fat +306.9%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Saffron DV% diff.
Manganese 0.137mg 28.408mg 1229%
Iron 0.78mg 11.1mg 129%
Vitamin C 2mg 80.8mg 88%
Vitamin B6 0.173mg 1.01mg 64%
Magnesium 18mg 264mg 59%
Potassium 319mg 1724mg 41%
Phosphorus 34mg 252mg 31%
Copper 0.081mg 0.328mg 27%
Protein 1.41g 11.43g 20%
Folate 13µg 93µg 20%
Carbs 8.06g 65.37g 19%
Vitamin B2 0.061mg 0.267mg 16%
Vitamin E 2.4mg 16%
Vitamin B3 3.917mg 1.46mg 15%
Calories 51kcal 310kcal 13%
Vitamin K 13.9µg 12%
Polyunsaturated fat 0.508g 2.067g 10%
Zinc 0.2mg 1.09mg 8%
Calcium 27mg 111mg 8%
Selenium 1.1µg 5.6µg 8%
Vitamin B1 0.024mg 0.115mg 8%
Fiber 1.8g 3.9g 8%
Fats 1.48g 5.85g 7%
Saturated fat 0.17g 1.586g 6%
Sodium 30mg 148mg 5%
Choline 13.7mg 2%
Vitamin A 33µg 27µg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 61.47g N/A
Sugar 5.5g N/A
Monounsaturated fat 0.377g 0.429g 0%
Omega-3 - DPA 0g 0.006g N/A

Which food is preferable for your diet?

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

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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
54%
Saffron
Minerals Daily Need Coverage Score
15%
Marinara sauce
479%
Saffron

Comparison summary

Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 5.5g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 118mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 1.416g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 70)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.2)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.