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Marinara sauce vs. Soba — In-Depth Nutrition Comparison

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Differences between marinara sauce and soba

  • Marinara sauce has more vitamin B3, vitamin A, vitamin B6, potassium, and copper, while soba has more manganese and vitamin B1.
  • Marinara sauce's daily need coverage for vitamin B3 is 21% higher.

The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Noodles, japanese, soba, cooked.

Infographic

Marinara sauce vs Soba 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%
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +811.4%
Contains more IronIron +62.5%
Contains more CopperCopper +912.5%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +173%

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%
Soba
2
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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +668%
Contains more Vitamin B6Vitamin B6 +332.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +291.7%
~equal in Vitamin D ~0µg
~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
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more FatsFats +1380%
Contains more WaterWater +19.7%
Contains more OtherOther +325.6%
Contains more ProteinProtein +258.9%
Contains more CarbsCarbs +166%

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
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +1538.7%
Contains less Sat. FatSaturated fat -88.8%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Soba DV% diff.
Vitamin B3 3.917mg 0.51mg 21%
Vitamin E 2.4mg 16%
Vitamin K 13.9µg 12%
Manganese 0.137mg 0.374mg 10%
Vitamin B6 0.173mg 0.04mg 10%
Copper 0.081mg 0.008mg 8%
Potassium 319mg 35mg 8%
Fiber 1.8g 7%
Protein 1.41g 5.06g 7%
Vitamin B1 0.024mg 0.094mg 6%
Vitamin B5 0.235mg 5%
Carbs 8.06g 21.44g 4%
Iron 0.78mg 0.48mg 4%
Vitamin A 33µg 0µg 4%
Polyunsaturated fat 0.508g 0.031g 3%
Vitamin B2 0.061mg 0.026mg 3%
Folate 13µg 7µg 2%
Choline 13.7mg 2%
Calories 51kcal 99kcal 2%
Selenium 1.1µg 2%
Vitamin C 2mg 0mg 2%
Fats 1.48g 0.1g 2%
Calcium 27mg 4mg 2%
Magnesium 18mg 9mg 2%
Sodium 30mg 60mg 1%
Phosphorus 34mg 25mg 1%
Saturated fat 0.17g 0.019g 1%
Monounsaturated fat 0.377g 0.026g 1%
Cholesterol 2mg 0mg 1%
Zinc 0.2mg 0.12mg 1%
Net carbs 6.26g 21.44g N/A
Sugar 5.5g N/A
Tryptophan 0.072mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0%
Leucine 0.33mg 0%
Lysine 0.214mg 0%
Methionine 0.072mg 0%
Phenylalanine 0.217mg 0%
Valine 0.249mg 0%
Histidine 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Soba
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
5%
Soba
Minerals Daily Need Coverage Score
15%
Marinara sauce
10%
Soba

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.151g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 46)
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 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
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.