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  6. Marinara sauce vs. Pretzel

Marinara sauce vs. Pretzel — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and pretzel

  • Marinara sauce has more vitamin A, vitamin E, and vitamin K; however, pretzel is higher in iron, folate, manganese, vitamin B1, vitamin B2, and phosphorus.
  • Pretzel covers your daily need for sodium, 53% more than marinara sauce.
  • Marinara sauce has less sodium.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Snacks, pretzels, hard, plain, salted.

Infographic

Marinara sauce vs Pretzel 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.
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more PotassiumPotassium +43%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +61.1%
Contains more IronIron +487.2%
Contains more CopperCopper +92.6%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +276.5%
Contains more ManganeseManganese +640.9%
Contains more SeleniumSelenium +300%
~equal in Calcium ~27mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +410.6%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin KVitamin K +396.4%
Contains more Vitamin B1Vitamin B1 +1666.7%
Contains more Vitamin B2Vitamin B2 +444.3%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more FolateFolate +1176.9%
Contains more CholineCholine +115.3%
~equal in Vitamin C ~2.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Pretzel DV% diff.
Sodium 30mg 1240mg 53%
Iron 0.78mg 4.58mg 48%
Folate 13µg 166µg 38%
Manganese 0.137mg 1.015mg 38%
Vitamin B1 0.024mg 0.424mg 33%
Starch 72.58g 30%
Carbs 8.06g 80.39g 24%
Vitamin B2 0.061mg 0.332mg 21%
Protein 1.41g 10.04g 17%
Calories 51kcal 384kcal 17%
Phosphorus 34mg 128mg 13%
Vitamin E 2.4mg 0.47mg 13%
Vitamin K 13.9µg 2.8µg 9%
Copper 0.081mg 0.156mg 8%
Zinc 0.2mg 1.04mg 8%
Vitamin B6 0.173mg 0.074mg 8%
Vitamin B3 3.917mg 5.27mg 8%
Vitamin B5 0.322mg 6%
Fiber 1.8g 3.4g 6%
Selenium 1.1µg 4.4µg 6%
Polyunsaturated fat 0.508g 1.291g 5%
Vitamin A 33µg 0µg 4%
Potassium 319mg 223mg 3%
Magnesium 18mg 29mg 3%
Choline 13.7mg 29.5mg 3%
Fats 1.48g 2.93g 2%
Cholesterol 2mg 0mg 1%
Saturated fat 0.17g 0.391g 1%
Monounsaturated fat 0.377g 0.727g 1%
Vitamin C 2mg 2.1mg 0%
Net carbs 6.26g 76.99g N/A
Calcium 27mg 27mg 0%
Sugar 5.5g 2.21g N/A
Trans fat 0.004g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +2692%
Contains more ProteinProtein +612.1%
Contains more FatsFats +98%
Contains more CarbsCarbs +897.4%
Contains more OtherOther +111.4%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +92.8%
Contains more Poly. FatPolyunsaturated fat +154.1%

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.