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% |
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 |
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% |
