Marinara sauce vs. Tomato sauce — Health Impact and Nutrition Comparison

Compare

by Elen Khachatrian | Last updated on July 27, 2023

Medically reviewed by Jack Yacoubian

Summary

The marinara sauce contains more Vitamin B3, Vitamin B6, Vitamin K, Vitamin E, Vitamin A, calcium, and magnesium than tomato sauce. On the other hand, tomato sauce provides more Vitamin C, iron, and copper.

Table of contents

Introduction

What's The Actual Difference?

Nutrition

Calories

Minerals

Vitamins

Glycemic index

Fats

Carbs

Health Impact

Weight loss

References

Introduction

Marinara and tomato sauce are tomato-based sauces that are used worldwide.

In this article, we will compare them to one another according to their general differences, nutritional content, and health impacts.

What's The Actual Difference?

The marinara sauce is more complex when it comes to taste and preparation, containing tomatoes, herbs, spices, garlic, onions, and some optional ingredients such as capers and olives. It can be used for various purposes, from simple dips to pasta sauces. Marinara sauce is very aromatic.

Tomato sauce can refer to various sauces made primarily of tomatoes that are typically served as part of a dish rather than as a condiment. Tomato sauces are commonly used with meat and vegetables, but they are perhaps best known as the foundation for sauces for Mexican salsas and Italian pasta dishes.

The main difference is that marinara is a simple sauce made with garlic, crushed red pepper, and basil that takes about an hour to prepare. In contrast, tomato sauce is thick, rich, and complex. It takes hours to make. Tomato sauce typically contains additional ingredients, such as vegetables and salt pork.

You can read about pizza sauce vs. marinara sauce in this article.

Nutrition

In this comparison, we will use low-sodium marinara sauce and no-salt tomato sauce.

It is important to note that each person can prepare these sauces in their own way when it comes to homemade sauces. Thus, the nutritional compositions can vary. Someone can add more olive oil or salt, and this will eventually affect their nutritional composition and, ultimately, their health impacts.

Calories

The marinara sauce has two times more calories than tomato sauce.

The marinara sauce has 51 calories per 100 g, while tomato sauce has 24 calories per 100 g. However, they are low-calorie sauces.

Minerals

The marinara sauce has more calcium, phosphorus, and magnesium than tomato sauce. However, it's not significantly higher, or high in general.

On the other hand, tomato sauce contains more iron and copper.

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.

Marinara sauce

Tomato sauce

Contains more Calcium +92.9%

Contains more Magnesium +20%

Contains more Phosphorus +25.9%

Contains more Manganese +21.2%

Contains more Selenium +83.3%

Contains more Iron +23.1%

Contains less Sodium -63.3%

Contains more Copper +42%

Equal in Potassium - 297

Equal in Zinc - 0.22

Marinara sauce

Tomato sauce

Contains more Calcium +92.9%

Contains more Magnesium +20%

Contains more Phosphorus +25.9%

Contains more Manganese +21.2%

Contains more Selenium +83.3%

Contains more Iron +23.1%

Contains less Sodium -63.3%

Contains more Copper +42%

Equal in Potassium - 297

Equal in Zinc - 0.22

Vitamins

The marinara sauce provides more Vitamin E, Vitamin K, Vitamin A, Vitamin B3, and Vitamin B6 than tomato sauce.

On the other hand, tomato sauce contains more Vitamin C.

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.

Marinara sauce

Tomato sauce

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

Marinara sauce

Tomato sauce

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

Glycemic index

The glycemic index of tomato sauce is equal to 31, while the glycemic index of marinara sauce is not exactly pinpointed; however, it is a low glycemic index sauce.

Fats

Their fat content is negligible, but if we add olive oil, butter, or other types of fats, the fat content will vary significantly.

Carbs

The level of carbs in marinara is higher than in tomato sauce. It contains 8.06 g of carbs, whereas tomato sauce has 5.3g of carbs per 100g.

Health Impact

Since tomato and marinara sauces are used in preparing other foods, it is more important to consider their health implications in their applications.

Weight loss

Tomato and marinara sauce can be used for weight loss diets as they are low in calories. They won't be the reason for any extra calories, and the plus side of these sauces is the edge of flavor they provide. However, since tomato sauce contains fewer calories and fats than marinara, it is a better choice in low-calorie and low-fat diets.

Since these sauces have a moderate amount of net carbs, it is better to avoid them on Keto and Atkins Diet.

Vegans can eat both a marinara sauce and a tomato sauce [1,2].

References

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: July 27, 2023

Medically reviewed by Jack Yacoubian

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Marinara sauce

Tomato sauce

Contains more Protein +17.5%

Contains more Fats +393.3%

Contains more Carbs +51.8%

Contains more Other +15.1%

Equal in Water - 91.28

Marinara sauce

Protein: 1.41 g

Fats: 1.48 g

Carbs: 8.06 g

Water: 87.39 g

Other: 1.66 g

Tomato sauce

Protein: 1.2 g

Fats: 0.3 g

Carbs: 5.31 g

Water: 91.28 g

Other: 1.91 g

Contains more Protein +17.5%

Contains more Fats +393.3%

Contains more Carbs +51.8%

Contains more Other +15.1%

Equal in Water - 91.28

Fat Type Comparison

Fat type breakdown side-by-side comparison

Marinara sauce

Tomato sauce

Contains more Monounsaturated Fat +756.8%

Contains more Polyunsaturated fat +319.8%

Contains less Saturated Fat -75.9%

Marinara sauce

Saturated Fat: 0.17 g

Monounsaturated Fat: 0.377 g

Polyunsaturated fat: 0.508 g

Tomato sauce

Saturated Fat: 0.041 g

Monounsaturated Fat: 0.044 g

Polyunsaturated fat: 0.121 g

Contains more Monounsaturated Fat +756.8%

Contains more Polyunsaturated fat +319.8%

Contains less Saturated Fat -75.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index
Rich in minerals
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	6.26g	3.81g
Protein	1.41g	1.2g
Fats	1.48g	0.3g
Carbs	8.06g	5.31g
Calories	51kcal	24kcal
Fructose		1.67g
Sugar	5.5g	3.56g
Fiber	1.8g	1.5g
Calcium	27mg	14mg
Iron	0.78mg	0.96mg
Magnesium	18mg	15mg
Phosphorus	34mg	27mg
Potassium	319mg	297mg
Sodium	30mg	11mg
Zinc	0.2mg	0.22mg
Copper	0.081mg	0.115mg
Manganese	0.137mg	0.113mg
Selenium	1.1µg	0.6µg
Vitamin A	650IU	435IU
Vitamin A RAE	33µg	22µg
Vitamin E	2.4mg	1.44mg
Vitamin C	2mg	7mg
Vitamin B1	0.024mg	0.024mg
Vitamin B2	0.061mg	0.065mg
Vitamin B3	3.917mg	0.991mg
Vitamin B5		0.309mg
Vitamin B6	0.173mg	0.098mg
Folate	13µg	9µg
Vitamin K	13.9µg	2.8µg
Tryptophan		0.009mg
Threonine		0.037mg
Isoleucine		0.025mg
Leucine		0.034mg
Lysine		0.037mg
Methionine		0.008mg
Phenylalanine		0.036mg
Valine		0.025mg
Histidine		0.02mg
Cholesterol	2mg	0mg
Saturated Fat	0.17g	0.041g
Monounsaturated Fat	0.377g	0.044g
Polyunsaturated fat	0.508g	0.121g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

People also compare

Marinara sauce vs Hoisin sauce

Marinara sauce vs Béchamel sauce

Marinara sauce vs Hot sauce

Tomato sauce vs Tomato

Tomato sauce vs Spaghetti

Tomato sauce vs Pizza

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

23%

14%

Minerals Daily Need Coverage Score

15%

Comparison summary

Which food is lower in Sugar?

Tomato sauce is lower in Sugar (difference - 1.94g)

Which food contains less Sodium?

Tomato sauce contains less Sodium (difference - 19mg)

Which food is lower in Cholesterol?

Tomato sauce is lower in Cholesterol (difference - 2mg)

Which food is lower in Saturated Fat?

Tomato sauce is lower in Saturated Fat (difference - 0.129g)

Which food is lower in glycemic index?

Marinara sauce is lower in glycemic index (difference - 31)

Which food is richer in minerals?

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.