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Marinara sauce vs Tomato sauce - In-Depth Nutrition Comparison

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Summary of differences between Marinara sauce and Tomato sauce

  • Marinara sauce has more Vitamin B3, Vitamin K, Vitamin E , and Vitamin B6, however Tomato sauce is higher in Vitamin C.
  • Marinara sauce covers your daily need of Vitamin B3 18% more than Tomato sauce.
  • Marinara sauce has 5 times more Vitamin K than Tomato sauce. While Marinara sauce has 13.9µg of Vitamin K, Tomato sauce has only 2.8µg.
  • Tomato sauce has less Sugar.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Tomato sauce, canned, no salt added.

Infographic

Marinara sauce vs Tomato sauce 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +92.9%
Contains more Magnesium +20%
Contains more Phosphorus +25.9%
Contains more Iron +23.1%
Contains less Sodium -63.3%
Contains more Copper +42%
Equal in Potassium - 297
Equal in Zinc - 0.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 30% 13% 15% 29% 4% 6% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 36% 11% 12% 27% 2% 6% 39%
Contains more Calcium +92.9%
Contains more Magnesium +20%
Contains more Phosphorus +25.9%
Contains more Iron +23.1%
Contains less Sodium -63.3%
Contains more Copper +42%
Equal in Potassium - 297
Equal in Zinc - 0.22

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +49.4%
Contains more Vitamin E +66.7%
Contains more Vitamin B3 +295.3%
Contains more Vitamin B6 +76.5%
Contains more Folate +44.4%
Contains more Vitamin K +396.4%
Contains more Vitamin C +250%
Equal in Vitamin B1 - 0.024
Equal in Vitamin B2 - 0.065
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin A +49.4%
Contains more Vitamin E +66.7%
Contains more Vitamin B3 +295.3%
Contains more Vitamin B6 +76.5%
Contains more Folate +44.4%
Contains more Vitamin K +396.4%
Contains more Vitamin C +250%
Equal in Vitamin B1 - 0.024
Equal in Vitamin B2 - 0.065

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marinara sauce Tomato sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Tomato sauce Opinion
Net carbs 6.26g 3.81g Marinara sauce
Protein 1.41g 1.2g Marinara sauce
Fats 1.48g 0.3g Marinara sauce
Carbs 8.06g 5.31g Marinara sauce
Calories 51kcal 24kcal Marinara sauce
Starch g g
Fructose g 1.67g Tomato sauce
Sugar 5.5g 3.56g Tomato sauce
Fiber 1.8g 1.5g Marinara sauce
Calcium 27mg 14mg Marinara sauce
Iron 0.78mg 0.96mg Tomato sauce
Magnesium 18mg 15mg Marinara sauce
Phosphorus 34mg 27mg Marinara sauce
Potassium 319mg 297mg Marinara sauce
Sodium 30mg 11mg Tomato sauce
Zinc 0.2mg 0.22mg Tomato sauce
Copper 0.081mg 0.115mg Tomato sauce
Vitamin A 650IU 435IU Marinara sauce
Vitamin E 2.4mg 1.44mg Marinara sauce
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2mg 7mg Tomato sauce
Vitamin B1 0.024mg 0.024mg
Vitamin B2 0.061mg 0.065mg Tomato sauce
Vitamin B3 3.917mg 0.991mg Marinara sauce
Vitamin B5 mg 0.309mg Tomato sauce
Vitamin B6 0.173mg 0.098mg Marinara sauce
Folate 13µg 9µg Marinara sauce
Vitamin B12 0µg 0µg
Vitamin K 13.9µg 2.8µg Marinara sauce
Tryptophan mg 0.009mg Tomato sauce
Threonine mg 0.037mg Tomato sauce
Isoleucine mg 0.025mg Tomato sauce
Leucine mg 0.034mg Tomato sauce
Lysine mg 0.037mg Tomato sauce
Methionine mg 0.008mg Tomato sauce
Phenylalanine mg 0.036mg Tomato sauce
Valine mg 0.025mg Tomato sauce
Histidine mg 0.02mg Tomato sauce
Cholesterol 2mg 0mg Tomato sauce
Trans Fat g 0g Marinara sauce
Saturated Fat 0.17g 0.041g Tomato sauce
Monounsaturated Fat 0.377g 0.044g Marinara sauce
Polyunsaturated fat 0.508g 0.121g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Marinara sauce
14
Tomato sauce
Mineral Summary Score
16
Marinara sauce
17
Tomato sauce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Marinara sauce
7%
Tomato sauce
Carbohydrates
8%
Marinara sauce
5%
Tomato sauce
Fats
7%
Marinara sauce
1%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.129g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 31)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.