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Marinara sauce vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and veggie burgers

  • Marinara sauce has more vitamin E; however, veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, folate, phosphorus, iron, and vitamin B2.
  • Veggie burgers cover your daily need for vitamin B1, 219% more than marinara sauce.
  • Marinara sauce has 10 times more vitamin E than veggie burgers. While marinara sauce has 2.4mg of vitamin E, veggie burgers have only 0.23mg.
  • Marinara sauce has less sodium.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Veggie burgers or soyburgers, unprepared.

Infographic

Marinara sauce vs Veggie burger 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.
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +403.7%
Contains more IronIron +209%
Contains more CopperCopper +146.9%
Contains more ZincZinc +530%
Contains more PhosphorusPhosphorus +505.9%
Contains more ManganeseManganese +594.2%
Contains more SeleniumSelenium +1954.5%
~equal in Potassium ~333mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +943.5%
Contains more Vitamin KVitamin K +231%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin B1Vitamin B1 +10945.8%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B6Vitamin B6 +75.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +853.8%
Contains more CholineCholine +41.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.753mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Veggie burger DV% diff.
Vitamin B1 0.024mg 2.651mg 219%
Vitamin B12 0µg 2.01µg 84%
Selenium 1.1µg 22.6µg 39%
Manganese 0.137mg 0.951mg 35%
Protein 1.41g 15.7g 29%
Folate 13µg 124µg 28%
Phosphorus 34mg 206mg 25%
Sodium 30mg 569mg 23%
Iron 0.78mg 2.41mg 20%
Vitamin E 2.4mg 0.23mg 14%
Vitamin B2 0.061mg 0.244mg 14%
Copper 0.081mg 0.2mg 13%
Fiber 1.8g 4.9g 12%
Calcium 27mg 136mg 11%
Polyunsaturated fat 0.508g 2.023g 10%
Vitamin B6 0.173mg 0.303mg 10%
Zinc 0.2mg 1.26mg 10%
Magnesium 18mg 56mg 9%
Vitamin K 13.9µg 4.2µg 8%
Fats 1.48g 6.3g 7%
Vitamin B5 0.289mg 6%
Saturated fat 0.17g 1.44g 6%
Calories 51kcal 177kcal 6%
Vitamin A 33µg 1µg 4%
Monounsaturated fat 0.377g 1.778g 4%
Vitamin C 2mg 4.5mg 3%
Starch 5.78g 2%
Carbs 8.06g 14.27g 2%
Vitamin B3 3.917mg 3.753mg 1%
Cholesterol 2mg 5mg 1%
Choline 13.7mg 19.4mg 1%
Net carbs 6.26g 9.37g N/A
Potassium 319mg 333mg 0%
Sugar 5.5g 1.07g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +42.8%
Contains more ProteinProtein +1013.5%
Contains more FatsFats +325.7%
Contains more CarbsCarbs +77%
Contains more OtherOther +51.8%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +371.6%
Contains more Poly. FatPolyunsaturated fat +298.2%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.