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% |
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% |
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% |
