Marinara sauce vs. Tomato — In-Depth Nutrition Comparison
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A recap on differences between marinara sauce and tomatoes
- Marinara sauce is higher in vitamin B3, vitamin E, vitamin B6, and iron, yet tomatoes are higher in vitamin C.
- Marinara sauce covers your daily vitamin B3 needs 21% more than tomatoes.
- Marinara sauce contains 4 times more vitamin E than tomatoes. While marinara sauce contains 2.4mg of vitamin E, tomatoes contain only 0.54mg.
- The amount of sugar in tomatoes is lower.
Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Tomatoes, red, ripe, raw, year round average.
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.
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more CalciumCalcium | +170% |
| Contains more PotassiumPotassium | +34.6% |
| Contains more IronIron | +188.9% |
| Contains more CopperCopper | +37.3% |
| Contains more ZincZinc | +17.6% |
| Contains more PhosphorusPhosphorus | +41.7% |
| Contains more ManganeseManganese | +20.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin EVitamin E | +344.4% |
| Contains more Vitamin B2Vitamin B2 | +221.1% |
| Contains more Vitamin B3Vitamin B3 | +559.4% |
| Contains more Vitamin B6Vitamin B6 | +116.3% |
| Contains more Vitamin KVitamin K | +75.9% |
| Contains more CholineCholine | +104.5% |
| Contains more Vitamin CVitamin C | +585% |
| Contains more Vitamin AVitamin A | +27.3% |
| Contains more Vitamin B1Vitamin B1 | +54.2% |
| Contains more FolateFolate | +15.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Protein:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
| Contains more ProteinProtein | +60.2% |
| Contains more FatsFats | +640% |
| Contains more CarbsCarbs | +107.2% |
| Contains more OtherOther | +225.5% |
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 g
| Contains more Mono. FatMonounsaturated fat | +1116.1% |
| Contains more Poly. FatPolyunsaturated fat | +512% |
| Contains less Sat. FatSaturated fat | -83.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B3 | 3.917mg | 0.594mg | 21% |
| Vitamin C | 2mg | 13.7mg | 13% |
| Vitamin E | 2.4mg | 0.54mg | 12% |
| Vitamin B6 | 0.173mg | 0.08mg | 7% |
| Iron | 0.78mg | 0.27mg | 6% |
| Vitamin K | 13.9µg | 7.9µg | 5% |
| Polyunsaturated fat | 0.508g | 0.083g | 3% |
| Vitamin B2 | 0.061mg | 0.019mg | 3% |
| Calories | 51kcal | 18kcal | 2% |
| Copper | 0.081mg | 0.059mg | 2% |
| Vitamin B5 | 0.089mg | 2% | |
| Selenium | 1.1µg | 0µg | 2% |
| Fructose | 1.37g | 2% | |
| Fiber | 1.8g | 1.2g | 2% |
| Magnesium | 18mg | 11mg | 2% |
| Fats | 1.48g | 0.2g | 2% |
| Potassium | 319mg | 237mg | 2% |
| Calcium | 27mg | 10mg | 2% |
| Monounsaturated fat | 0.377g | 0.031g | 1% |
| Saturated fat | 0.17g | 0.028g | 1% |
| Choline | 13.7mg | 6.7mg | 1% |
| Carbs | 8.06g | 3.89g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Folate | 13µg | 15µg | 1% |
| Protein | 1.41g | 0.88g | 1% |
| Sodium | 30mg | 5mg | 1% |
| Manganese | 0.137mg | 0.114mg | 1% |
| Phosphorus | 34mg | 24mg | 1% |
| Vitamin B1 | 0.024mg | 0.037mg | 1% |
| Vitamin A | 33µg | 42µg | 1% |
| Net carbs | 6.26g | 2.69g | N/A |
| Sugar | 5.5g | 2.63g | N/A |
| Zinc | 0.2mg | 0.17mg | 0% |
| Tryptophan | 0.006mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.018mg | 0% | |
| Leucine | 0.025mg | 0% | |
| Lysine | 0.027mg | 0% | |
| Methionine | 0.006mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.018mg | 0% | |
| Histidine | 0.014mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
15%
9%
Comparison summary
Which food is lower in Cholesterol?
Tomato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tomato is lower in Sugar (difference - 2.87g)
Which food contains less Sodium?
Tomato contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Tomato is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 23)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.4)
Which food is richer in minerals?
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
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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.