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Marinara sauce vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between marinara sauce and yogurt

  • Marinara sauce has more vitamin B3, vitamin E, vitamin A, vitamin K, iron, and vitamin B6; however, yogurt has more vitamin B12, vitamin B2, selenium, and phosphorus.
  • Yogurt's daily need coverage for vitamin B12 is 31% more.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Yogurt, Greek, plain, nonfat.

Infographic

Marinara sauce vs Yogurt 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%
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +126.2%
Contains more IronIron +1014.3%
Contains more CopperCopper +376.5%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +1422.2%
Contains more CalciumCalcium +307.4%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +297.1%
Contains more SeleniumSelenium +781.8%

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%
Yogurt
4
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +23900%
Contains more Vitamin B3Vitamin B3 +1783.2%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more Vitamin B2Vitamin B2 +355.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +10.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.023mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin B3 3.917mg 0.208mg 23%
Protein 1.41g 10.19g 18%
Vitamin B2 0.061mg 0.278mg 17%
Vitamin E 2.4mg 0.01mg 16%
Selenium 1.1µg 9.7µg 16%
Phosphorus 34mg 135mg 14%
Vitamin K 13.9µg 0µg 12%
Iron 0.78mg 0.07mg 9%
Vitamin B6 0.173mg 0.063mg 8%
Calcium 27mg 110mg 8%
Fiber 1.8g 0g 7%
Vitamin B5 0.331mg 7%
Copper 0.081mg 0.017mg 7%
Manganese 0.137mg 0.009mg 6%
Potassium 319mg 141mg 5%
Vitamin A 33µg 1µg 4%
Zinc 0.2mg 0.52mg 3%
Polyunsaturated fat 0.508g 0.012g 3%
Magnesium 18mg 11mg 2%
Folate 13µg 7µg 2%
Vitamin C 2mg 0mg 2%
Fats 1.48g 0.39g 2%
Monounsaturated fat 0.377g 0.053g 1%
Cholesterol 2mg 5mg 1%
Carbs 8.06g 3.6g 1%
Calories 51kcal 59kcal 0%
Net carbs 6.26g 3.6g N/A
Sugar 5.5g 3.24g N/A
Sodium 30mg 36mg 0%
Vitamin B1 0.024mg 0.023mg 0%
Trans fat 0.006g N/A
Choline 13.7mg 15.1mg 0%
Saturated fat 0.17g 0.117g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +279.5%
Contains more CarbsCarbs +123.9%
Contains more OtherOther +130.6%
Contains more ProteinProtein +622.7%
~equal in Water ~85.1g

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +611.3%
Contains more Poly. FatPolyunsaturated fat +4133.3%
Contains less Sat. FatSaturated fat -31.2%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.