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  6. Marinara sauce vs. Soy sauce

Marinara sauce vs. Soy sauce — In-Depth Nutrition Comparison

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How are Marinara sauce and Soy sauce different?

  • Marinara sauce is higher in Vitamin E , Vitamin K, and Vitamin B3, however, Soy sauce is richer in Manganese, Phosphorus, Magnesium, Iron, Vitamin B2, and Zinc.
  • Daily need coverage for Sodium from Soy sauce is 238% higher.
  • Marinara sauce has less Sodium.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Marinara sauce vs Soy sauce 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
3
:
7
Soy sauce
Soy sauce
Contains less Sodium -99.5%
Contains more Copper +88.4%
Contains more Selenium +120%
Contains more Calcium +22.2%
Contains more Iron +85.9%
Contains more Magnesium +311.1%
Contains more Phosphorus +388.2%
Contains more Potassium +36.4%
Contains more Zinc +335%
Contains more Manganese +643.1%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains less Sodium -99.5%
Contains more Copper +88.4%
Contains more Selenium +120%
Contains more Calcium +22.2%
Contains more Iron +85.9%
Contains more Magnesium +311.1%
Contains more Phosphorus +388.2%
Contains more Potassium +36.4%
Contains more Zinc +335%
Contains more Manganese +643.1%

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
6
:
4
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B6 +16.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B2 +170.5%
Equal in Folate - 14
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%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B6 +16.9%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B2 +170.5%
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
3
:
2
Soy sauce
Soy sauce
Contains more Fats +159.6%
Contains more Carbs +63.5%
Contains more Water +22.8%
Contains more Protein +477.3%
Contains more Other +816.3%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Fats +159.6%
Contains more Carbs +63.5%
Contains more Water +22.8%
Contains more Protein +477.3%
Contains more Other +816.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +328.4%
Contains more Polyunsaturated fat +93.2%
Contains less Saturated Fat -57.1%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +328.4%
Contains more Polyunsaturated fat +93.2%
Contains less Saturated Fat -57.1%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Soy sauce Opinion
Net carbs 6.26g 4.13g Marinara sauce
Protein 1.41g 8.14g Soy sauce
Fats 1.48g 0.57g Marinara sauce
Carbs 8.06g 4.93g Marinara sauce
Calories 51kcal 53kcal Soy sauce
Sugar 5.5g 0.4g Soy sauce
Fiber 1.8g 0.8g Marinara sauce
Calcium 27mg 33mg Soy sauce
Iron 0.78mg 1.45mg Soy sauce
Magnesium 18mg 74mg Soy sauce
Phosphorus 34mg 166mg Soy sauce
Potassium 319mg 435mg Soy sauce
Sodium 30mg 5493mg Marinara sauce
Zinc 0.2mg 0.87mg Soy sauce
Copper 0.081mg 0.043mg Marinara sauce
Manganese 0.137mg 1.018mg Soy sauce
Selenium 1.1µg 0.5µg Marinara sauce
Vitamin A 650IU 0IU Marinara sauce
Vitamin A RAE 33µg 0µg Marinara sauce
Vitamin E 2.4mg 0mg Marinara sauce
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0.033mg Soy sauce
Vitamin B2 0.061mg 0.165mg Soy sauce
Vitamin B3 3.917mg 2.196mg Marinara sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.173mg 0.148mg Marinara sauce
Folate 13µg 14µg Soy sauce
Vitamin K 13.9µg 0µg Marinara sauce
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Cholesterol 2mg 0mg Soy sauce
Saturated Fat 0.17g 0.073g Soy sauce
Monounsaturated Fat 0.377g 0.088g Marinara sauce
Polyunsaturated fat 0.508g 0.263g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
15%
Marinara sauce
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 5.1g)
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.097g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 5463mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $3.4)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.