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  6. Marinara sauce vs. Flax

Marinara sauce vs. Flax — In-Depth Nutrition Comparison

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What are the main differences between Marinara sauce and Flax?

  • Marinara sauce has less Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Flax.
  • Flax's daily need coverage for Vitamin B1 is 135% higher.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Seeds, flaxseed types in this comparison.

Infographic

Marinara sauce vs Flax 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.
Marinara sauce
Marinara sauce
0
:
9
Flax
Flax
Contains more Calcium +844.4%
Contains more Iron +634.6%
Contains more Magnesium +2077.8%
Contains more Phosphorus +1788.2%
Contains more Potassium +154.9%
Contains more Zinc +2070%
Contains more Copper +1406.2%
Contains more Manganese +1711.7%
Contains more Selenium +2209.1%
Equal in Sodium - 30
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +844.4%
Contains more Iron +634.6%
Contains more Magnesium +2077.8%
Contains more Phosphorus +1788.2%
Contains more Potassium +154.9%
Contains more Zinc +2070%
Contains more Copper +1406.2%
Contains more Manganese +1711.7%
Contains more Selenium +2209.1%
Equal in Sodium - 30

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.
Marinara sauce
Marinara sauce
5
:
5
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +674.2%
Contains more Vitamin C +233.3%
Contains more Vitamin B3 +27.2%
Contains more Vitamin K +223.3%
Contains more Vitamin B1 +6750%
Contains more Vitamin B2 +163.9%
Contains more Vitamin B6 +173.4%
Contains more Folate +569.2%
Marinara sauce
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +674.2%
Contains more Vitamin C +233.3%
Contains more Vitamin B3 +27.2%
Contains more Vitamin K +223.3%
Contains more Vitamin B1 +6750%
Contains more Vitamin B2 +163.9%
Contains more Vitamin B6 +173.4%
Contains more Folate +569.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
4
Flax
Flax
Contains more Water +1155.6%
Contains more Protein +1197.2%
Contains more Fats +2748.6%
Contains more Carbs +258.3%
Contains more Other +123.5%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +1155.6%
Contains more Protein +1197.2%
Contains more Fats +2748.6%
Contains more Carbs +258.3%
Contains more Other +123.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
2
Flax
Flax
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +1896.6%
Contains more Polyunsaturated fat +5555.5%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -95.4%
Contains more Monounsaturated Fat +1896.6%
Contains more Polyunsaturated fat +5555.5%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Flax Opinion
Net carbs 6.26g 1.58g Marinara sauce
Protein 1.41g 18.29g Flax
Fats 1.48g 42.16g Flax
Carbs 8.06g 28.88g Flax
Calories 51kcal 534kcal Flax
Sugar 5.5g 1.55g Flax
Fiber 1.8g 27.3g Flax
Calcium 27mg 255mg Flax
Iron 0.78mg 5.73mg Flax
Magnesium 18mg 392mg Flax
Phosphorus 34mg 642mg Flax
Potassium 319mg 813mg Flax
Sodium 30mg 30mg
Zinc 0.2mg 4.34mg Flax
Copper 0.081mg 1.22mg Flax
Manganese 0.137mg 2.482mg Flax
Selenium 1.1µg 25.4µg Flax
Vitamin A 650IU 0IU Marinara sauce
Vitamin A RAE 33µg 0µg Marinara sauce
Vitamin E 2.4mg 0.31mg Marinara sauce
Vitamin C 2mg 0.6mg Marinara sauce
Vitamin B1 0.024mg 1.644mg Flax
Vitamin B2 0.061mg 0.161mg Flax
Vitamin B3 3.917mg 3.08mg Marinara sauce
Vitamin B5 0.985mg Flax
Vitamin B6 0.173mg 0.473mg Flax
Folate 13µg 87µg Flax
Vitamin K 13.9µg 4.3µg Marinara sauce
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Cholesterol 2mg 0mg Flax
Saturated Fat 0.17g 3.663g Marinara sauce
Monounsaturated Fat 0.377g 7.527g Flax
Polyunsaturated fat 0.508g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Marinara sauce
63%
Flax
Minerals Daily Need Coverage Score
15%
Marinara sauce
191%
Flax

Comparison summary

Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 3.493g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 3.95g)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (30 mg)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.