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  6. Marinara sauce vs. White bread

Marinara sauce vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between marinara sauce and white bread

  • Marinara sauce is higher in vitamin E and vitamin A, yet white bread is higher in vitamin B1, selenium, iron, folate, manganese, vitamin B2, and calcium.
  • White bread covers your daily vitamin B1 needs 42% more than marinara sauce.
  • Marinara sauce contains 650 times more vitamin A than white bread. While marinara sauce contains 650IU of vitamin A, white bread contains only 1IU.
  • The amount of sodium in marinara sauce is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Marinara sauce vs White bread infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +153.2%
Contains less SodiumSodium -93.9%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +433.3%
Contains more IronIron +362.8%
Contains more CopperCopper +24.7%
Contains more ZincZinc +270%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +291.2%
Contains more SeleniumSelenium +1900%

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +990.9%
Contains more Vitamin B6Vitamin B6 +98.9%
Contains more Vitamin KVitamin K +6850%
Contains more Vitamin B1Vitamin B1 +2120.8%
Contains more Vitamin B2Vitamin B2 +298.4%
Contains more Vitamin B3Vitamin B3 +22%
Contains more FolateFolate +753.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Marinara sauce White bread DV% diff.
Vitamin B1 0.024mg 0.533mg 42%
Selenium 1.1µg 22µg 38%
Iron 0.78mg 3.61mg 35%
Folate 13µg 111µg 25%
Sodium 30mg 490mg 20%
Manganese 0.137mg 0.536mg 17%
Vitamin E 2.4mg 0.22mg 15%
Starch 37.17g 15%
Protein 1.41g 8.85g 15%
Carbs 8.06g 49.42g 14%
Vitamin B2 0.061mg 0.243mg 14%
Calcium 27mg 144mg 12%
Vitamin K 13.9µg 0.2µg 11%
Vitamin B5 0.536mg 11%
Calories 51kcal 266kcal 11%
Phosphorus 34mg 98mg 9%
Vitamin B6 0.173mg 0.087mg 7%
Polyunsaturated fat 0.508g 1.602g 7%
Potassium 319mg 126mg 6%
Vitamin B3 3.917mg 4.78mg 5%
Zinc 0.2mg 0.74mg 5%
Fiber 1.8g 2.7g 4%
Vitamin A 33µg 0µg 4%
Fats 1.48g 3.33g 3%
Fructose 2.43g 3%
Copper 0.081mg 0.101mg 2%
Vitamin C 2mg 0mg 2%
Saturated fat 0.17g 0.698g 2%
Cholesterol 2mg 0mg 1%
Magnesium 18mg 23mg 1%
Monounsaturated fat 0.377g 0.599g 1%
Net carbs 6.26g 46.72g N/A
Sugar 5.5g 5.67g N/A
Trans fat 0.027g N/A
Choline 13.7mg 14.6mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +140%
Contains more ProteinProtein +527.7%
Contains more FatsFats +125%
Contains more CarbsCarbs +513.2%
Contains more OtherOther +19.3%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +58.9%
Contains more Poly. FatPolyunsaturated fat +215.4%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.