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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 A, vitamin K, and vitamin B3; however, soy sauce is richer in manganese, phosphorus, magnesium, iron, and vitamin B2.
  • Daily need coverage for sodium for 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
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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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +88.4%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +120%
Contains more MagnesiumMagnesium +311.1%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +85.9%
Contains more ZincZinc +335%
Contains more PhosphorusPhosphorus +388.2%
Contains more ManganeseManganese +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.
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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +78.4%
Contains more Vitamin B6Vitamin B6 +16.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +170.5%
Contains more CholineCholine +33.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Soy sauce DV% diff.
Sodium 30mg 5493mg 238%
Manganese 0.137mg 1.018mg 38%
Phosphorus 34mg 166mg 19%
Vitamin E 2.4mg 0mg 16%
Protein 1.41g 8.14g 13%
Magnesium 18mg 74mg 13%
Vitamin K 13.9µg 0µg 12%
Vitamin B3 3.917mg 2.196mg 11%
Vitamin B2 0.061mg 0.165mg 8%
Iron 0.78mg 1.45mg 8%
Zinc 0.2mg 0.87mg 6%
Vitamin B5 0.297mg 6%
Vitamin A 33µg 0µg 4%
Copper 0.081mg 0.043mg 4%
Fiber 1.8g 0.8g 4%
Potassium 319mg 435mg 3%
Polyunsaturated fat 0.508g 0.263g 2%
Vitamin C 2mg 0mg 2%
Vitamin B6 0.173mg 0.148mg 2%
Choline 13.7mg 18.3mg 1%
Monounsaturated fat 0.377g 0.088g 1%
Calcium 27mg 33mg 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 4.93g 1%
Vitamin B1 0.024mg 0.033mg 1%
Fats 1.48g 0.57g 1%
Selenium 1.1µg 0.5µg 1%
Calories 51kcal 53kcal 0%
Net carbs 6.26g 4.13g N/A
Sugar 5.5g 0.4g N/A
Folate 13µg 14µg 0%
Saturated fat 0.17g 0.073g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%

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
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 FatsFats +159.6%
Contains more CarbsCarbs +63.5%
Contains more WaterWater +22.8%
Contains more ProteinProtein +477.3%
Contains more OtherOther +816.3%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +328.4%
Contains more Poly. FatPolyunsaturated fat +93.2%
Contains less Sat. FatSaturated fat -57.1%

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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. 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.