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  6. Marinara sauce vs. Swiss cheese

Marinara sauce vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between marinara sauce and Swiss cheese?

  • Marinara sauce is richer in vitamin B3 and vitamin E, yet Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Marinara sauce has 61 times more vitamin B3 than Swiss cheese. Marinara sauce has 3.917mg of vitamin B3, while Swiss cheese has 0.064mg.
  • Marinara sauce contains less cholesterol.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cheese, swiss types in this comparison.

Infographic

Marinara sauce vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +343.1%
Contains more IronIron +500%
Contains more CopperCopper +72.3%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +426.9%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +3196.3%
Contains more ZincZinc +2085%
Contains more PhosphorusPhosphorus +1588.2%
Contains more SeleniumSelenium +2627.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +118.2%
Contains more Vitamin B3Vitamin B3 +6020.3%
Contains more Vitamin B6Vitamin B6 +143.7%
Contains more Vitamin KVitamin K +892.9%
Contains more FolateFolate +30%
Contains more Vitamin AVitamin A +772.7%
Contains more Vitamin B2Vitamin B2 +395.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 27mg 890mg 86%
Saturated fat 0.17g 18.227g 82%
Phosphorus 34mg 574mg 77%
Selenium 1.1µg 30µg 53%
Protein 1.41g 26.96g 51%
Fats 1.48g 30.99g 45%
Zinc 0.2mg 4.37mg 38%
Cholesterol 2mg 93mg 30%
Vitamin A 33µg 288µg 28%
Vitamin B3 3.917mg 0.064mg 24%
Monounsaturated fat 0.377g 8.046g 19%
Vitamin B2 0.061mg 0.302mg 19%
Calories 51kcal 393kcal 17%
Vitamin E 2.4mg 0.6mg 12%
Vitamin K 13.9µg 1.4µg 10%
Vitamin B6 0.173mg 0.071mg 8%
Iron 0.78mg 0.13mg 8%
Sodium 30mg 187mg 7%
Potassium 319mg 72mg 7%
Fiber 1.8g 0g 7%
Vitamin B5 0.353mg 7%
Polyunsaturated fat 0.508g 1.341g 6%
Manganese 0.137mg 0.026mg 5%
Magnesium 18mg 33mg 4%
Copper 0.081mg 0.047mg 4%
Carbs 8.06g 1.44g 2%
Vitamin C 2mg 0mg 2%
Vitamin B1 0.024mg 0.011mg 1%
Folate 13µg 10µg 1%
Net carbs 6.26g 1.44g N/A
Sugar 5.5g 0g N/A
Trans fat 0.987g N/A
Choline 13.7mg 15.5mg 0%
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +459.7%
Contains more WaterWater +132.2%
Contains more ProteinProtein +1812.1%
Contains more FatsFats +1993.9%
Contains more OtherOther +79.5%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +2034.2%
Contains more Poly. FatPolyunsaturated fat +164%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.