Marinara sauce vs. Tofu — In-Depth Nutrition Comparison
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Important differences between marinara sauce and tofu
- Marinara sauce has more vitamin B3 and vitamin A; however, tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, and vitamin B1.
- Tofu's daily need coverage for calcium is 66% more.
- Marinara sauce has 10 times more vitamin B3 than tofu. Marinara sauce has 3.917mg of vitamin B3, while tofu has 0.381mg.
The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| Contains more PotassiumPotassium | +34.6% |
| Contains more MagnesiumMagnesium | +222.2% |
| Contains more CalciumCalcium | +2429.6% |
| Contains more IronIron | +241% |
| Contains more CopperCopper | +366.7% |
| Contains more ZincZinc | +685% |
| Contains more PhosphorusPhosphorus | +458.8% |
| Contains less SodiumSodium | -53.3% |
| Contains more ManganeseManganese | +762% |
| Contains more SeleniumSelenium | +1481.8% |
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.
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +928.1% |
| Contains more Vitamin B6Vitamin B6 | +88% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +558.3% |
| Contains more Vitamin B2Vitamin B2 | +67.2% |
| Contains more FolateFolate | +123.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +189.9% |
| Contains more WaterWater | +25.1% |
| Contains more OtherOther | +18.6% |
| Contains more ProteinProtein | +1124.8% |
| Contains more FatsFats | +489.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -86.5% |
| Contains more Mono. FatMonounsaturated fat | +410.6% |
| Contains more Poly. FatPolyunsaturated fat | +868.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 27mg | 683mg | 66% |
| Manganese | 0.137mg | 1.181mg | 45% |
| Copper | 0.081mg | 0.378mg | 33% |
| Protein | 1.41g | 17.27g | 32% |
| Selenium | 1.1µg | 17.4µg | 30% |
| Polyunsaturated fat | 0.508g | 4.921g | 29% |
| Iron | 0.78mg | 2.66mg | 24% |
| Vitamin B3 | 3.917mg | 0.381mg | 22% |
| Phosphorus | 34mg | 190mg | 22% |
| Vitamin E | 2.4mg | 16% | |
| Vitamin K | 13.9µg | 12% | |
| Zinc | 0.2mg | 1.57mg | 12% |
| Fats | 1.48g | 8.72g | 11% |
| Vitamin B1 | 0.024mg | 0.158mg | 11% |
| Magnesium | 18mg | 58mg | 10% |
| Vitamin B6 | 0.173mg | 0.092mg | 6% |
| Saturated fat | 0.17g | 1.261g | 5% |
| Calories | 51kcal | 144kcal | 5% |
| Vitamin A | 33µg | 4% | |
| Monounsaturated fat | 0.377g | 1.925g | 4% |
| Folate | 13µg | 29µg | 4% |
| Vitamin B2 | 0.061mg | 0.102mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Fiber | 1.8g | 2.3g | 2% |
| Vitamin C | 2mg | 0.2mg | 2% |
| Potassium | 319mg | 237mg | 2% |
| Carbs | 8.06g | 2.78g | 2% |
| Choline | 13.7mg | 2% | |
| Cholesterol | 2mg | 0mg | 1% |
| Sodium | 30mg | 14mg | 1% |
| Net carbs | 6.26g | 0.48g | N/A |
| Sugar | 5.5g | N/A | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
19%
9%
Minerals Daily Need Coverage Score
15%
87%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 1.091g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.