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  6. Marinara sauce vs. Tortilla

Marinara sauce vs. Tortilla — In-Depth Nutrition Comparison

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How are marinara sauce and tortilla different?

  • Marinara sauce is higher in vitamin E, vitamin K, vitamin B6, and potassium; however, tortilla is richer in iron, vitamin B1, selenium, folate, and phosphorus.
  • Daily need coverage for iron for tortilla is 38% higher.
  • Marinara sauce contains 35 times more vitamin K than tortilla. While marinara sauce contains 13.9µg of vitamin K, tortilla contains only 0.4µg.
  • Marinara sauce has less sodium.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Tortilla, includes plain, and from mutton sandwich (Navajo) are the varieties used in this article.

Infographic

Marinara sauce vs Tortilla infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more PotassiumPotassium +203.8%
Contains less SodiumSodium -93.8%
Contains more CalciumCalcium +159.3%
Contains more IronIron +388.5%
Contains more CopperCopper +25.9%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +329.4%
Contains more ManganeseManganese +95.6%
Contains more SeleniumSelenium +1409.1%
~equal in Magnesium ~19mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1163.2%
Contains more Vitamin B6Vitamin B6 +188.3%
Contains more Vitamin KVitamin K +3375%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1441.7%
Contains more Vitamin B2Vitamin B2 +86.9%
Contains more FolateFolate +653.8%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.125mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Tortilla DV% diff.
Iron 0.78mg 3.81mg 38%
Vitamin B1 0.024mg 0.37mg 29%
Selenium 1.1µg 16.6µg 28%
Folate 13µg 98µg 21%
Sodium 30mg 482mg 20%
Starch 43.02g 18%
Phosphorus 34mg 146mg 16%
Vitamin E 2.4mg 0.19mg 15%
Carbs 8.06g 49.94g 14%
Protein 1.41g 7.28g 12%
Vitamin K 13.9µg 0.4µg 11%
Vitamin B6 0.173mg 0.06mg 9%
Calories 51kcal 237kcal 9%
Potassium 319mg 105mg 6%
Manganese 0.137mg 0.268mg 6%
Vitamin A 33µg 4%
Calcium 27mg 70mg 4%
Vitamin B2 0.061mg 0.114mg 4%
Vitamin B5 0.17mg 3%
Copper 0.081mg 0.102mg 2%
Vitamin C 2mg 0mg 2%
Fiber 1.8g 2.4g 2%
Choline 13.7mg 2%
Polyunsaturated fat 0.508g 0.391g 1%
Saturated fat 0.17g 0.296g 1%
Zinc 0.2mg 0.32mg 1%
Fats 1.48g 0.95g 1%
Vitamin B3 3.917mg 4.125mg 1%
Cholesterol 2mg 1%
Net carbs 6.26g 47.54g N/A
Magnesium 18mg 19mg 0%
Sugar 5.5g 2.75g N/A
Monounsaturated fat 0.377g 0.185g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more FatsFats +55.8%
Contains more WaterWater +118.7%
Contains more ProteinProtein +416.3%
Contains more CarbsCarbs +519.6%
Contains more OtherOther +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +103.8%
Contains more Poly. FatPolyunsaturated fat +29.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.