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

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Important differences between marinara sauce and tomato paste

  • Marinara sauce has less copper, iron, vitamin C, potassium, vitamin E, fiber, selenium, manganese, vitamin B2, and phosphorus.
  • Tomato paste's daily need coverage for copper is 32% more.

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

Infographic

Marinara sauce vs Tomato paste 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains less SodiumSodium -49.2%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +217.9%
Contains more IronIron +282.1%
Contains more CopperCopper +350.6%
Contains more ZincZinc +215%
Contains more PhosphorusPhosphorus +144.1%
Contains more ManganeseManganese +120.4%
Contains more SeleniumSelenium +381.8%

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.
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin KVitamin K +21.9%
Contains more Vitamin CVitamin C +995%
Contains more Vitamin AVitamin A +130.3%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +150.8%
Contains more Vitamin B6Vitamin B6 +24.9%
Contains more CholineCholine +181%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

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% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more FatsFats +214.9%
Contains more WaterWater +18.9%
Contains more ProteinProtein +206.4%
Contains more CarbsCarbs +134.6%
Contains more OtherOther +68.7%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +462.7%
Contains more Poly. FatPolyunsaturated fat +217.5%
Contains less Sat. FatSaturated fat -41.2%

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 paste
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Tomato paste DV% diff.
Copper 0.081mg 0.365mg 32%
Iron 0.78mg 2.98mg 28%
Vitamin C 2mg 21.9mg 22%
Potassium 319mg 1014mg 20%
Vitamin E 2.4mg 4.3mg 13%
Fiber 1.8g 4.1g 9%
Selenium 1.1µg 5.3µg 8%
Vitamin B2 0.061mg 0.153mg 7%
Manganese 0.137mg 0.302mg 7%
Phosphorus 34mg 83mg 7%
Fructose 5.85g 7%
Protein 1.41g 4.32g 6%
Magnesium 18mg 42mg 6%
Vitamin B3 3.917mg 3.076mg 5%
Choline 13.7mg 38.5mg 5%
Vitamin A 33µg 76µg 5%
Zinc 0.2mg 0.63mg 4%
Carbs 8.06g 18.91g 4%
Vitamin B6 0.173mg 0.216mg 3%
Vitamin B5 0.142mg 3%
Vitamin B1 0.024mg 0.06mg 3%
Calories 51kcal 82kcal 2%
Polyunsaturated fat 0.508g 0.16g 2%
Vitamin K 13.9µg 11.4µg 2%
Fats 1.48g 0.47g 2%
Monounsaturated fat 0.377g 0.067g 1%
Sodium 30mg 59mg 1%
Calcium 27mg 36mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 14.81g N/A
Sugar 5.5g 12.18g N/A
Starch 0.22g 0%
Folate 13µg 12µg 0%
Saturated fat 0.17g 0.1g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Tomato paste
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
19%
Marinara sauce
31%
Tomato paste
Minerals Daily Need Coverage Score
15%
Marinara sauce
49%
Tomato paste

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.07g)
Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 6.68g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.