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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 more Copper +42%
Contains less Sodium -63.3%
Equal in Potassium - 297
Equal in Zinc - 0.22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 9% 29% 13% 27% 6% 15% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 36% 5% 27% 11% 39% 6% 12% 2%
Contains more Calcium +92.9%
Contains more Magnesium +20%
Contains more Phosphorus +25.9%
Contains more Iron +23.1%
Contains more Copper +42%
Contains less Sodium -63.3%
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 Vitamin K +396.4%
Contains more Folate +44.4%
Contains more Vitamin C +250%
Equal in Vitamin B1 - 0.024
Equal in Vitamin B2 - 0.065
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 39% 48% 0% 6% 15% 74% 0% 40% 0% 35% 10%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 24% 27% 29% 0% 6% 15% 19% 19% 23% 0% 7% 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 Vitamin K +396.4%
Contains more Folate +44.4%
Contains more Vitamin C +250%
Equal in Vitamin B1 - 0.024
Equal in Vitamin B2 - 0.065

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 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 2mg)
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 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.

All nutrients comparison - raw data values

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

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.