Marinara sauce vs Tomato sauce - Health impact and Nutrition Comparison
Summary
The marinara sauce contains more Vitamin B3, Vitamin K, Vitamin E, calcium, and magnesium than tomato sauce. On the other hand, tomato sauce provides more Vitamin C, iron, and copper. It also has less sugar, sodium, cholesterol, and saturated fats.
Table of contents
Introduction
Marinara and tomato sauces are very popular worldwide. We'll discuss their differences and similarities, focusing on nutrition.
What's The Actual Difference?
The marinara sauce is more complex, 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.
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.
Nutrition
At the bottom of this page, you can find a nutrition infographic, which will help you better understand the differences in the nutrition of tomato sauce and marinara sauce. Food types used in this comparison are low sodium spaghetti/marinara sauce and canned and no salt added tomato sauce.
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.
Minerals
The marinara sauce has more calcium, phosphorus, and magnesium than tomato sauce.
On the other hand, tomato sauce contains more iron, copper, and less sodium.
The amount of potassium and zinc are equal in these sauces.
Mineral Comparison
Vitamins
The marinara sauce provides more folate, Vitamin E, Vitamin K, Vitamin A, Vitamin B3, and Vitamin B6 than tomato sauce.
On the other hand, tomato sauce contains more Vitamin C.
Both have equal amounts of Vitamin B1 and Vitamin B2 and have no Vitamin B12 and Vitamin D.
Vitamin Comparison
Glycemic index
The glycemic index of a tomato sauce is equal to 31, while the glycemic index of marinara sauce is unknown.
Fats
Both types of sauce have a tiny amount of fat. Tomato sauce has 0.3g of fat, and the marinara sauce has 1.48g of fat per 100g.
Cholesterol
Tomato sauce has 0mg of cholesterol, and the marinara sauce has 2mg of cholesterol.
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
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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 minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.26g | 3.81g |
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| Protein | 1.41g | 1.2g |
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| Fats | 1.48g | 0.3g |
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| Carbs | 8.06g | 5.31g |
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| Calories | 51kcal | 24kcal |
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| Fructose | 1.67g |
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| Sugar | 5.5g | 3.56g |
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| Fiber | 1.8g | 1.5g |
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| Calcium | 27mg | 14mg |
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| Iron | 0.78mg | 0.96mg |
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| Magnesium | 18mg | 15mg |
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| Phosphorus | 34mg | 27mg |
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| Potassium | 319mg | 297mg |
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| Sodium | 30mg | 11mg |
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| Zinc | 0.2mg | 0.22mg |
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| Copper | 0.081mg | 0.115mg |
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| Vitamin A | 650IU | 435IU |
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| Vitamin A RAE | 33µg | 22µg |
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| Vitamin E | 2.4mg | 1.44mg |
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| Vitamin C | 2mg | 7mg |
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| Vitamin B1 | 0.024mg | 0.024mg | |
| Vitamin B2 | 0.061mg | 0.065mg |
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| Vitamin B3 | 3.917mg | 0.991mg |
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| Vitamin B5 | 0.309mg |
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| Vitamin B6 | 0.173mg | 0.098mg |
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| Folate | 13µg | 9µg |
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| Vitamin K | 13.9µg | 2.8µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.037mg |
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| Isoleucine | 0.025mg |
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| Leucine | 0.034mg |
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| Lysine | 0.037mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.036mg |
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| Valine | 0.025mg |
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| Histidine | 0.02mg |
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| Cholesterol | 2mg | 0mg |
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| Saturated Fat | 0.17g | 0.041g |
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| Monounsaturated Fat | 0.377g | 0.044g |
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| Polyunsaturated fat | 0.508g | 0.121g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary