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Marinara sauce vs. Salsa — In-Depth Nutrition Comparison

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The main differences between Marinara sauce and Salsa

  • Marinara sauce is richer in Vitamin B3, yet Salsa is richer in Iron.
  • Daily need coverage for Iron from Salsa is 18% higher.
  • Marinara sauce contains 4 times more Vitamin B3 than Salsa. Marinara sauce contains 3.917mg of Vitamin B3, while Salsa contains 1.08mg.
  • Marinara sauce contains less Sodium.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and USDA Commodity, salsa.

Infographic

Marinara sauce vs Salsa 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.
Contains more Calcium +125%
Contains more Magnesium +12.5%
Contains more Phosphorus +13.3%
Contains more Potassium +18.1%
Contains less Sodium -93%
Contains more Zinc +17.6%
Contains more Selenium +175%
Contains more Iron +187.2%
Contains more Copper +18.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Contains more Calcium +125%
Contains more Magnesium +12.5%
Contains more Phosphorus +13.3%
Contains more Potassium +18.1%
Contains less Sodium -93%
Contains more Zinc +17.6%
Contains more Selenium +175%
Contains more Iron +187.2%
Contains more Copper +18.5%

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.
:
3
Salsa
Contains more Vitamin A +18.2%
Contains more Vitamin B2 +103.3%
Contains more Vitamin B3 +262.7%
Contains more Vitamin B6 +16.1%
Contains more Vitamin C +100%
Contains more Vitamin B1 +108.3%
Contains more Folate +46.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Contains more Vitamin A +18.2%
Contains more Vitamin B2 +103.3%
Contains more Vitamin B3 +262.7%
Contains more Vitamin B6 +16.1%
Contains more Vitamin C +100%
Contains more Vitamin B1 +108.3%
Contains more Folate +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +640%
Contains more Carbs +15.1%
Equal in Protein - 1.5
Equal in Water - 89.7
Equal in Other - 1.6
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more Fats +640%
Contains more Carbs +15.1%
Equal in Protein - 1.5
Equal in Water - 89.7
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2256.3%
Contains more Polyunsaturated fat +374.8%
Contains less Saturated Fat -82.9%
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Contains more Monounsaturated Fat +2256.3%
Contains more Polyunsaturated fat +374.8%
Contains less Saturated Fat -82.9%

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 Salsa
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Salsa Opinion
Net carbs 6.26g 5.6g Marinara sauce
Protein 1.41g 1.5g Salsa
Fats 1.48g 0.2g Marinara sauce
Carbs 8.06g 7g Marinara sauce
Calories 51kcal 36kcal Marinara sauce
Sugar 5.5g Salsa
Fiber 1.8g 1.4g Marinara sauce
Calcium 27mg 12mg Marinara sauce
Iron 0.78mg 2.24mg Salsa
Magnesium 18mg 16mg Marinara sauce
Phosphorus 34mg 30mg Marinara sauce
Potassium 319mg 270mg Marinara sauce
Sodium 30mg 430mg Marinara sauce
Zinc 0.2mg 0.17mg Marinara sauce
Copper 0.081mg 0.096mg Salsa
Manganese 0.137mg Marinara sauce
Selenium 1.1µg 0.4µg Marinara sauce
Vitamin A 650IU 550IU Marinara sauce
Vitamin A RAE 33µg 28µg Marinara sauce
Vitamin E 2.4mg Marinara sauce
Vitamin C 2mg 4mg Salsa
Vitamin B1 0.024mg 0.05mg Salsa
Vitamin B2 0.061mg 0.03mg Marinara sauce
Vitamin B3 3.917mg 1.08mg Marinara sauce
Vitamin B6 0.173mg 0.149mg Marinara sauce
Folate 13µg 19µg Salsa
Vitamin K 13.9µg Marinara sauce
Cholesterol 2mg 0mg Salsa
Saturated Fat 0.17g 0.029g Salsa
Monounsaturated Fat 0.377g 0.016g Marinara sauce
Polyunsaturated fat 0.508g 0.107g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Salsa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Marinara sauce
11%
Salsa
Minerals Daily Need Coverage Score
15%
Marinara sauce
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 5.5g)
Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.141g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 400mg)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.