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Marinara sauce vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between marinara sauce and chia seeds

  • Marinara sauce has less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B1, and zinc.
  • Chia seeds' daily need coverage for fiber is 130% more.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Seeds, chia seeds, dried.

Infographic

Marinara sauce vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +2237%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +889.7%
Contains more CopperCopper +1040.7%
Contains more ZincZinc +2190%
Contains more PhosphorusPhosphorus +2429.4%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +1887.6%
Contains more SeleniumSelenium +4918.2%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2483.3%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more FolateFolate +276.9%
~equal in Vitamin D ~µg
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1406.7%
Contains more ProteinProtein +1073%
Contains more FatsFats +1977%
Contains more CarbsCarbs +422.6%
Contains more OtherOther +189.2%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +512.5%
Contains more Poly. FatPolyunsaturated fat +4558.5%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Chia seeds DV% diff.
Polyunsaturated fat 0.508g 23.665g 154%
Fiber 1.8g 34.4g 130%
Phosphorus 34mg 860mg 118%
Manganese 0.137mg 2.723mg 112%
Selenium 1.1µg 55.2µg 98%
Copper 0.081mg 0.924mg 94%
Iron 0.78mg 7.72mg 87%
Magnesium 18mg 335mg 75%
Calcium 27mg 631mg 60%
Vitamin B1 0.024mg 0.62mg 50%
Fats 1.48g 30.74g 45%
Zinc 0.2mg 4.58mg 40%
Vitamin B3 3.917mg 8.83mg 31%
Protein 1.41g 16.54g 30%
Calories 51kcal 486kcal 22%
Saturated fat 0.17g 3.33g 14%
Vitamin E 2.4mg 0.5mg 13%
Vitamin B6 0.173mg 13%
Vitamin K 13.9µg 12%
Carbs 8.06g 42.12g 11%
Folate 13µg 49µg 9%
Vitamin B2 0.061mg 0.17mg 8%
Monounsaturated fat 0.377g 2.309g 5%
Vitamin A 33µg 4%
Potassium 319mg 407mg 3%
Choline 13.7mg 2%
Cholesterol 2mg 0mg 1%
Sodium 30mg 16mg 1%
Vitamin C 2mg 1.6mg 0%
Net carbs 6.26g 7.72g N/A
Sugar 5.5g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
15%
Marinara sauce
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 3.16g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.