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Marinara sauce vs. Whey — In-Depth Nutrition Comparison

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Significant differences between marinara sauce and whey

  • Marinara sauce has more vitamin B3, vitamin E, vitamin A, vitamin K, vitamin B6, iron, copper, and fiber; however, whey is richer in vitamin B12 and vitamin B2.
  • Marinara sauce covers your daily vitamin B3 needs 24% more than whey.

Specific food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Whey, sweet, fluid.

Infographic

Marinara sauce vs Whey 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%
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +98.1%
Contains more IronIron +1200%
Contains more CopperCopper +1925%
Contains more ZincZinc +53.8%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +13600%
Contains more CalciumCalcium +74.1%
Contains more PhosphorusPhosphorus +35.3%
Contains more SeleniumSelenium +72.7%

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%
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +5193.2%
Contains more Vitamin B6Vitamin B6 +458.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +159%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +16.8%
~equal in Vitamin D ~µg

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
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +65.9%
Contains more FatsFats +311.1%
Contains more CarbsCarbs +56.8%
Contains more OtherOther +213.2%
~equal in Water ~93.12g

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
Whey
0
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +277%
Contains more Poly. FatPolyunsaturated fat +4518.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marinara sauce Whey
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Whey DV% diff.
Vitamin B3 3.917mg 0.074mg 24%
Vitamin E 2.4mg 0mg 16%
Vitamin B12 0µg 0.28µg 12%
Vitamin K 13.9µg 0µg 12%
Vitamin B6 0.173mg 0.031mg 11%
Copper 0.081mg 0.004mg 9%
Iron 0.78mg 0.06mg 9%
Vitamin B5 0.383mg 8%
Vitamin B2 0.061mg 0.158mg 7%
Fiber 1.8g 0g 7%
Manganese 0.137mg 0.001mg 6%
Potassium 319mg 161mg 5%
Vitamin A 33µg 3µg 3%
Polyunsaturated fat 0.508g 0.011g 3%
Folate 13µg 1µg 3%
Vitamin C 2mg 0.1mg 2%
Phosphorus 34mg 46mg 2%
Calcium 27mg 47mg 2%
Fats 1.48g 0.36g 2%
Magnesium 18mg 8mg 2%
Monounsaturated fat 0.377g 0.1g 1%
Calories 51kcal 27kcal 1%
Vitamin B1 0.024mg 0.036mg 1%
Protein 1.41g 0.85g 1%
Carbs 8.06g 5.14g 1%
Sodium 30mg 54mg 1%
Zinc 0.2mg 0.13mg 1%
Selenium 1.1µg 1.9µg 1%
Net carbs 6.26g 5.14g N/A
Cholesterol 2mg 2mg 0%
Sugar 5.5g 5.14g N/A
Choline 13.7mg 16mg 0%
Saturated fat 0.17g 0.23g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Whey
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Marinara sauce
9%
Whey
Minerals Daily Need Coverage Score
15%
Marinara sauce
8%
Whey

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 0.06g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 43)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (2 mg)
Which food is richer in minerals?
?
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.
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.

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.