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Marinara sauce vs. Tomato juice — In-Depth Nutrition Comparison

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Important differences between Marinara sauce and Tomato juice

  • Marinara sauce has more Vitamin B3, Vitamin E, Vitamin K, Vitamin B6, and Fiber, however, Tomato juice has more Vitamin C, and Vitamin B1.
  • Tomato juice's daily need coverage for Vitamin C is 76% more.
  • Marinara sauce has 8 times more Vitamin E than Tomato juice. Marinara sauce has 2.4mg of Vitamin E, while Tomato juice has 0.32mg.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Tomato juice, canned, without salt added.

Infographic

Marinara sauce vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +47%
Contains more IronIron +100%
Contains more CopperCopper +92.9%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +78.9%
Contains more ManganeseManganese +101.5%
Contains more SeleniumSelenium +120%
Contains less SodiumSodium -66.7%

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% 39% 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 234% 27% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +44.4%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B3Vitamin B3 +482%
Contains more Vitamin B6Vitamin B6 +147.1%
Contains more Vitamin KVitamin K +504.3%
Contains more CholineCholine +101.5%
Contains more Vitamin CVitamin C +3405%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more FolateFolate +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +65.9%
Contains more FatsFats +410.3%
Contains more CarbsCarbs +128.3%
Contains more OtherOther +52.3%
~equal in Water ~94.24g

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
37% 10% 53%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated Fat +7440%
Contains more Poly. FatPolyunsaturated fat +1781.5%
Contains less Sat. FatSaturated Fat -88.8%

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 Tomato juice
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Tomato juice Opinion
Calories 51kcal 17kcal Marinara sauce
Protein 1.41g 0.85g Marinara sauce
Fats 1.48g 0.29g Marinara sauce
Vitamin C 2mg 70.1mg Tomato juice
Net carbs 6.26g 3.13g Marinara sauce
Carbs 8.06g 3.53g Marinara sauce
Cholesterol 2mg 0mg Tomato juice
Magnesium 18mg 11mg Marinara sauce
Calcium 27mg 10mg Marinara sauce
Potassium 319mg 217mg Marinara sauce
Iron 0.78mg 0.39mg Marinara sauce
Sugar 5.5g 2.58g Tomato juice
Fiber 1.8g 0.4g Marinara sauce
Copper 0.081mg 0.042mg Marinara sauce
Zinc 0.2mg 0.11mg Marinara sauce
Phosphorus 34mg 19mg Marinara sauce
Sodium 30mg 10mg Tomato juice
Vitamin A 650IU 450IU Marinara sauce
Vitamin A 33µg 23µg Marinara sauce
Vitamin E 2.4mg 0.32mg Marinara sauce
Manganese 0.137mg 0.068mg Marinara sauce
Selenium 1.1µg 0.5µg Marinara sauce
Vitamin B1 0.024mg 0.1mg Tomato juice
Vitamin B2 0.061mg 0.078mg Tomato juice
Vitamin B3 3.917mg 0.673mg Marinara sauce
Vitamin B6 0.173mg 0.07mg Marinara sauce
Vitamin K 13.9µg 2.3µg Marinara sauce
Folate 13µg 20µg Tomato juice
Choline 13.7mg 6.8mg Marinara sauce
Saturated Fat 0.17g 0.019g Tomato juice
Monounsaturated Fat 0.377g 0.005g Marinara sauce
Polyunsaturated fat 0.508g 0.027g Marinara sauce
Tryptophan 0.006mg Tomato juice
Threonine 0.026mg Tomato juice
Isoleucine 0.017mg Tomato juice
Leucine 0.024mg Tomato juice
Lysine 0.026mg Tomato juice
Methionine 0.005mg Tomato juice
Phenylalanine 0.026mg Tomato juice
Valine 0.017mg Tomato juice
Histidine 0.014mg Tomato juice
Fructose 1.33g Tomato juice
Omega-3 - ALA 0.005g Tomato juice
Omega-6 - Linoleic acid 0.022g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Tomato juice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Marinara sauce
28%
Tomato juice
Minerals Daily Need Coverage Score
15%
Marinara sauce
8%
Tomato juice

Comparison summary

Which food is lower in Cholesterol?
Tomato juice
Tomato juice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tomato juice
Tomato juice is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.151g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 31)
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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.