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Marinara sauce vs. Teff — In-Depth Nutrition Comparison

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How are marinara sauce and teff different?

  • Marinara sauce is higher in vitamin B3, vitamin A, and potassium; however, teff is richer in manganese, copper, iron, vitamin B1, phosphorus, zinc, and magnesium.
  • Daily need coverage for manganese for teff is 118% higher.
  • Marinara sauce contains 325 times more vitamin A than teff. While marinara sauce contains 650IU of vitamin A, teff contains only 2IU.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Teff, cooked are the varieties used in this article.

Infographic

Marinara sauce vs Teff 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%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more PotassiumPotassium +198.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +81.5%
Contains more IronIron +162.8%
Contains more CopperCopper +179%
Contains more ZincZinc +455%
Contains more PhosphorusPhosphorus +252.9%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +1987.6%

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%
Teff
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% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +84.8%
Contains more Vitamin B3Vitamin B3 +330.9%
Contains more Vitamin B6Vitamin B6 +78.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +662.5%
Contains more FolateFolate +38.5%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Teff DV% diff.
Manganese 0.137mg 2.86mg 118%
Vitamin B3 3.917mg 0.909mg 19%
Vitamin E 2.4mg 16%
Copper 0.081mg 0.226mg 16%
Iron 0.78mg 2.05mg 16%
Vitamin B1 0.024mg 0.183mg 13%
Phosphorus 34mg 120mg 12%
Vitamin K 13.9µg 12%
Magnesium 18mg 50mg 8%
Zinc 0.2mg 1.11mg 8%
Vitamin B6 0.173mg 0.097mg 6%
Potassium 319mg 107mg 6%
Protein 1.41g 3.87g 5%
Carbs 8.06g 19.86g 4%
Fiber 1.8g 2.8g 4%
Vitamin A 33µg 0µg 4%
Polyunsaturated fat 0.508g 3%
Calories 51kcal 101kcal 3%
Vitamin B2 0.061mg 0.033mg 2%
Choline 13.7mg 2%
Selenium 1.1µg 2%
Calcium 27mg 49mg 2%
Vitamin C 2mg 2%
Sodium 30mg 8mg 1%
Monounsaturated fat 0.377g 1%
Saturated fat 0.17g 1%
Fats 1.48g 0.65g 1%
Folate 13µg 18µg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 17.06g N/A
Sugar 5.5g N/A
Tryptophan 0.041mg 0%
Threonine 0.149mg 0%
Isoleucine 0.146mg 0%
Leucine 0.311mg 0%
Lysine 0.109mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.203mg 0%
Valine 0.2mg 0%
Histidine 0.088mg 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
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more FatsFats +127.7%
Contains more WaterWater +16.6%
Contains more OtherOther +140.6%
Contains more ProteinProtein +174.5%
Contains more CarbsCarbs +146.4%

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.