Marinara sauce vs. Wafer — In-Depth Nutrition Comparison
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Summary of differences between marinara sauce and wafer
- Marinara sauce has more vitamin A and vitamin E; however, wafer is higher in copper, iron, manganese, vitamin B2, vitamin B1, and phosphorus.
- Wafer covers your daily need for copper, 42% more than marinara sauce.
- Marinara sauce has 65 times more vitamin A than wafer. While marinara sauce has 650IU of vitamin A, wafer has only 10IU.
- Marinara sauce has less sodium.
These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cookies, chocolate wafers.
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 PotassiumPotassium | +51.9% |
| Contains less SodiumSodium | -94.8% |
| Contains more MagnesiumMagnesium | +194.4% |
| Contains more CalciumCalcium | +14.8% |
| Contains more IronIron | +414.1% |
| Contains more CopperCopper | +471.6% |
| Contains more ZincZinc | +445% |
| Contains more PhosphorusPhosphorus | +288.2% |
| Contains more ManganeseManganese | +408% |
| Contains more SeleniumSelenium | +418.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +37.1% |
| Contains more Vitamin B6Vitamin B6 | +239.2% |
| Contains more Vitamin KVitamin K | +479.2% |
| Contains more Vitamin B1Vitamin B1 | +745.8% |
| Contains more Vitamin B2Vitamin B2 | +336.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +261.5% |
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:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1842% |
| Contains more ProteinProtein | +368.1% |
| Contains more FatsFats | +859.5% |
| Contains more CarbsCarbs | +802% |
| Contains more OtherOther | +20.5% |
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
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -96% |
| Contains more Mono. FatMonounsaturated fat | +1190.5% |
| Contains more Poly. FatPolyunsaturated fat | +717.5% |
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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| Rich in minerals |
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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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.081mg | 0.463mg | 42% |
| Iron | 0.78mg | 4.01mg | 40% |
| Polyunsaturated fat | 0.508g | 4.153g | 24% |
| Manganese | 0.137mg | 0.696mg | 24% |
| Sodium | 30mg | 580mg | 24% |
| Carbs | 8.06g | 72.7g | 22% |
| Fats | 1.48g | 14.2g | 20% |
| Calories | 51kcal | 433kcal | 19% |
| Saturated fat | 0.17g | 4.241g | 19% |
| Vitamin B2 | 0.061mg | 0.266mg | 16% |
| Vitamin B1 | 0.024mg | 0.203mg | 15% |
| Phosphorus | 34mg | 132mg | 14% |
| Monounsaturated fat | 0.377g | 4.865g | 11% |
| Vitamin E | 2.4mg | 0.72mg | 11% |
| Vitamin K | 13.9µg | 2.4µg | 10% |
| Protein | 1.41g | 6.6g | 10% |
| Folate | 13µg | 47µg | 9% |
| Vitamin B6 | 0.173mg | 0.051mg | 9% |
| Zinc | 0.2mg | 1.09mg | 8% |
| Magnesium | 18mg | 53mg | 8% |
| Selenium | 1.1µg | 5.7µg | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Vitamin B3 | 3.917mg | 2.858mg | 7% |
| Fiber | 1.8g | 3.4g | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Potassium | 319mg | 210mg | 3% |
| Vitamin A | 33µg | 3µg | 3% |
| Vitamin C | 2mg | 0mg | 2% |
| Net carbs | 6.26g | 69.3g | N/A |
| Cholesterol | 2mg | 2mg | 0% |
| Calcium | 27mg | 31mg | 0% |
| Sugar | 5.5g | 37.43g | N/A |
| Choline | 13.7mg | 14.3mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
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%
21%
Minerals Daily Need Coverage Score
15%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Marinara sauce is lower in Sugar (difference - 31.93g)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 550mg)
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 4.071g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 61)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (2 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.