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  6. Marinara sauce vs. Summer squash

Marinara sauce vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between Marinara sauce and Summer squash?

  • Marinara sauce is higher in Vitamin B3, Vitamin E , Vitamin K, and Iron, yet Summer squash is higher in Vitamin C, and Vitamin B2.
  • Marinara sauce's daily need coverage for Vitamin B3 is 21% more.
  • Marinara sauce has 20 times more Vitamin E than Summer squash. While Marinara sauce has 2.4mg of Vitamin E , Summer squash has only 0.12mg.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Squash, summer, all varieties, raw types in this article.

Infographic

Marinara sauce vs Summer squash 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
6
:
4
Summer squash
Summer squash
Contains more Calcium +80%
Contains more Iron +122.9%
Contains more Potassium +21.8%
Contains more Copper +58.8%
Contains more Selenium +450%
Contains more Phosphorus +11.8%
Contains less Sodium -93.3%
Contains more Zinc +45%
Contains more Manganese +27.7%
Equal in Magnesium - 17
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +80%
Contains more Iron +122.9%
Contains more Potassium +21.8%
Contains more Copper +58.8%
Contains more Selenium +450%
Contains more Phosphorus +11.8%
Contains less Sodium -93.3%
Contains more Zinc +45%
Contains more Manganese +27.7%
Equal in Magnesium - 17

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
4
:
6
Summer squash
Summer squash
Contains more Vitamin A +225%
Contains more Vitamin E +1900%
Contains more Vitamin B3 +704.3%
Contains more Vitamin K +363.3%
Contains more Vitamin C +750%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B6 +26%
Contains more Folate +123.1%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +225%
Contains more Vitamin E +1900%
Contains more Vitamin B3 +704.3%
Contains more Vitamin K +363.3%
Contains more Vitamin C +750%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B6 +26%
Contains more Folate +123.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
4
:
1
Summer squash
Summer squash
Contains more Protein +16.5%
Contains more Fats +722.2%
Contains more Carbs +140.6%
Contains more Other +167.7%
Equal in Water - 94.64
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +16.5%
Contains more Fats +722.2%
Contains more Carbs +140.6%
Contains more Other +167.7%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +2256.3%
Contains more Polyunsaturated fat +470.8%
Contains less Saturated Fat -74.1%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +2256.3%
Contains more Polyunsaturated fat +470.8%
Contains less Saturated Fat -74.1%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Summer squash Opinion
Net carbs 6.26g 2.25g Marinara sauce
Protein 1.41g 1.21g Marinara sauce
Fats 1.48g 0.18g Marinara sauce
Carbs 8.06g 3.35g Marinara sauce
Calories 51kcal 16kcal Marinara sauce
Fructose 0.95g Summer squash
Sugar 5.5g 2.2g Summer squash
Fiber 1.8g 1.1g Marinara sauce
Calcium 27mg 15mg Marinara sauce
Iron 0.78mg 0.35mg Marinara sauce
Magnesium 18mg 17mg Marinara sauce
Phosphorus 34mg 38mg Summer squash
Potassium 319mg 262mg Marinara sauce
Sodium 30mg 2mg Summer squash
Zinc 0.2mg 0.29mg Summer squash
Copper 0.081mg 0.051mg Marinara sauce
Manganese 0.137mg 0.175mg Summer squash
Selenium 1.1µg 0.2µg Marinara sauce
Vitamin A 650IU 200IU Marinara sauce
Vitamin A RAE 33µg 10µg Marinara sauce
Vitamin E 2.4mg 0.12mg Marinara sauce
Vitamin C 2mg 17mg Summer squash
Vitamin B1 0.024mg 0.048mg Summer squash
Vitamin B2 0.061mg 0.142mg Summer squash
Vitamin B3 3.917mg 0.487mg Marinara sauce
Vitamin B5 0.155mg Summer squash
Vitamin B6 0.173mg 0.218mg Summer squash
Folate 13µg 29µg Summer squash
Vitamin K 13.9µg 3µg Marinara sauce
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Cholesterol 2mg 0mg Summer squash
Saturated Fat 0.17g 0.044g Summer squash
Monounsaturated Fat 0.377g 0.016g Marinara sauce
Polyunsaturated fat 0.508g 0.089g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
15%
Marinara sauce
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.