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  6. Marinara sauce vs. Flour

Marinara sauce vs. Flour — In-Depth Nutrition Comparison

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What are the differences between marinara sauce and flour?

  • Marinara sauce is higher in vitamin E, vitamin A, and vitamin K, yet flour is higher in vitamin B1, selenium, iron, folate, vitamin B2, manganese, and vitamin B3.
  • Flour's daily need coverage for vitamin B1 is 63% more.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Marinara sauce vs Flour 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%
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +198.1%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +494.9%
Contains more CopperCopper +77.8%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +217.6%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +397.8%
Contains more SeleniumSelenium +2981.8%

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%
Flour
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B6Vitamin B6 +293.2%
Contains more Vitamin KVitamin K +4533.3%
Contains more CholineCholine +31.7%
Contains more Vitamin B1Vitamin B1 +3170.8%
Contains more Vitamin B2Vitamin B2 +709.8%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more FolateFolate +1307.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Flour DV% diff.
Vitamin B1 0.024mg 0.785mg 63%
Selenium 1.1µg 33.9µg 60%
Iron 0.78mg 4.64mg 48%
Folate 13µg 183µg 43%
Vitamin B2 0.061mg 0.494mg 33%
Manganese 0.137mg 0.682mg 24%
Carbs 8.06g 76.31g 23%
Protein 1.41g 10.33g 18%
Vitamin E 2.4mg 0.06mg 16%
Calories 51kcal 364kcal 16%
Vitamin B3 3.917mg 5.904mg 12%
Vitamin K 13.9µg 0.3µg 11%
Phosphorus 34mg 108mg 11%
Vitamin B6 0.173mg 0.044mg 10%
Vitamin B5 0.438mg 9%
Copper 0.081mg 0.144mg 7%
Potassium 319mg 107mg 6%
Zinc 0.2mg 0.7mg 5%
Vitamin A 33µg 0µg 4%
Fiber 1.8g 2.7g 4%
Vitamin C 2mg 0mg 2%
Polyunsaturated fat 0.508g 0.413g 1%
Magnesium 18mg 22mg 1%
Cholesterol 2mg 0mg 1%
Sodium 30mg 2mg 1%
Fats 1.48g 0.98g 1%
Choline 13.7mg 10.4mg 1%
Calcium 27mg 15mg 1%
Monounsaturated fat 0.377g 0.087g 1%
Net carbs 6.26g 73.61g N/A
Sugar 5.5g 0.27g N/A
Saturated fat 0.17g 0.155g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +51%
Contains more WaterWater +633.1%
Contains more OtherOther +260.9%
Contains more ProteinProtein +632.6%
Contains more CarbsCarbs +846.8%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +333.3%
Contains more Poly. FatPolyunsaturated fat +23%
~equal in Saturated fat ~0.155g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.