Marinara sauce vs. Waffle — In-Depth Nutrition Comparison
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Summary of differences between marinara sauce and waffle
- Marinara sauce has more vitamin B3; however, waffle is higher in selenium, calcium, phosphorus, vitamin B2, vitamin B1, and iron.
- Waffle covers your daily need for selenium, 82% more than marinara sauce.
- Marinara sauce has 2 times more vitamin B3 than waffle. While marinara sauce has 3.917mg of vitamin B3, waffle has only 2.073mg.
- Marinara sauce has less saturated fat.
These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Waffles, plain, prepared from recipe.
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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 | +100.6% |
| Contains more CopperCopper | +30.6% |
| Contains less SodiumSodium | -94.1% |
| Contains more CalciumCalcium | +844.4% |
| Contains more IronIron | +196.2% |
| Contains more ZincZinc | +240% |
| Contains more PhosphorusPhosphorus | +458.8% |
| Contains more ManganeseManganese | +93.4% |
| Contains more SeleniumSelenium | +4100% |
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 | +400% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +89% |
| Contains more Vitamin B6Vitamin B6 | +208.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +97% |
| Contains more Vitamin B1Vitamin B1 | +995.8% |
| Contains more Vitamin B2Vitamin B2 | +468.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +253.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1.1µg | 46.2µg | 82% |
| Polyunsaturated fat | 0.508g | 6.785g | 42% |
| Calcium | 27mg | 255mg | 23% |
| Vitamin B2 | 0.061mg | 0.347mg | 22% |
| Phosphorus | 34mg | 190mg | 22% |
| Cholesterol | 2mg | 69mg | 22% |
| Sodium | 30mg | 511mg | 21% |
| Vitamin B1 | 0.024mg | 0.263mg | 20% |
| Fats | 1.48g | 14.1g | 19% |
| Iron | 0.78mg | 2.31mg | 19% |
| Vitamin E | 2.4mg | 16% | |
| Protein | 1.41g | 7.9g | 13% |
| Saturated fat | 0.17g | 2.866g | 12% |
| Vitamin K | 13.9µg | 12% | |
| Vitamin B3 | 3.917mg | 2.073mg | 12% |
| Calories | 51kcal | 291kcal | 12% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Vitamin B5 | 0.485mg | 10% | |
| Vitamin B6 | 0.173mg | 0.056mg | 9% |
| Monounsaturated fat | 0.377g | 3.521g | 8% |
| Carbs | 8.06g | 32.9g | 8% |
| Folate | 13µg | 46µg | 8% |
| Fiber | 1.8g | 7% | |
| Manganese | 0.137mg | 0.265mg | 6% |
| Potassium | 319mg | 159mg | 5% |
| Zinc | 0.2mg | 0.68mg | 4% |
| Vitamin A | 33µg | 65µg | 4% |
| Copper | 0.081mg | 0.062mg | 2% |
| Vitamin C | 2mg | 0.4mg | 2% |
| Choline | 13.7mg | 2% | |
| Net carbs | 6.26g | 32.9g | N/A |
| Magnesium | 18mg | 19mg | 0% |
| Sugar | 5.5g | N/A | |
| Tryptophan | 0.099mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.362mg | 0% | |
| Leucine | 0.63mg | 0% | |
| Lysine | 0.384mg | 0% | |
| Methionine | 0.179mg | 0% | |
| Phenylalanine | 0.395mg | 0% | |
| Valine | 0.409mg | 0% | |
| Histidine | 0.187mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | 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:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more WaterWater | +108.1% |
| Contains more ProteinProtein | +460.3% |
| Contains more FatsFats | +852.7% |
| Contains more CarbsCarbs | +308.2% |
| Contains more OtherOther | +86.7% |
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
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains less Sat. FatSaturated fat | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +834% |
| Contains more Poly. FatPolyunsaturated fat | +1235.6% |
