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Marinara sauce vs. Yolk — In-Depth Nutrition Comparison

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Differences between marinara sauce and yolk

  • Marinara sauce contains less choline, selenium, vitamin B12, phosphorus, vitamin D, vitamin B2, folate, and iron than yolk.
  • Yolk's daily need coverage for cholesterol is 361% higher.
  • The amount of saturated fat in marinara sauce is lower.

The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Egg, yolk, raw, fresh.

Infographic

Marinara sauce vs Yolk 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%
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +192.7%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +149.1%
Contains more CalciumCalcium +377.8%
Contains more IronIron +250%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +1047.1%
Contains more SeleniumSelenium +4990.9%
~equal in Copper ~0.077mg

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%
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +16220.8%
Contains more Vitamin KVitamin K +1885.7%
Contains more Vitamin AVitamin A +1054.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +765.6%
Contains more Vitamin B6Vitamin B6 +102.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1023.1%
Contains more CholineCholine +5886.9%
~equal in Vitamin E ~2.58mg

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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +124.5%
Contains more WaterWater +67.1%
Contains more ProteinProtein +1024.8%
Contains more FatsFats +1693.2%
~equal in Other ~1.7g

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +3013.5%
Contains more Poly. FatPolyunsaturated fat +727.6%

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 Yolk
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Yolk DV% diff.
Cholesterol 2mg 1085mg 361%
Choline 13.7mg 820.2mg 147%
Selenium 1.1µg 56µg 100%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 2.99mg 60%
Phosphorus 34mg 390mg 51%
Saturated fat 0.17g 9.551g 43%
Fats 1.48g 26.54g 39%
Vitamin A 33µg 381µg 39%
Vitamin B2 0.061mg 0.528mg 36%
Folate 13µg 146µg 33%
Protein 1.41g 15.86g 29%
Monounsaturated fat 0.377g 11.738g 28%
Vitamin D 0µg 5.4µg 27%
Vitamin D 0IU 218IU 27%
Polyunsaturated fat 0.508g 4.204g 25%
Vitamin B3 3.917mg 0.024mg 24%
Iron 0.78mg 2.73mg 24%
Zinc 0.2mg 2.3mg 19%
Vitamin B6 0.173mg 0.35mg 14%
Calories 51kcal 322kcal 14%
Vitamin B1 0.024mg 0.176mg 13%
Vitamin K 13.9µg 0.7µg 11%
Calcium 27mg 129mg 10%
Fiber 1.8g 0g 7%
Potassium 319mg 109mg 6%
Manganese 0.137mg 0.055mg 4%
Magnesium 18mg 5mg 3%
Vitamin C 2mg 0mg 2%
Sodium 30mg 48mg 1%
Carbs 8.06g 3.59g 1%
Vitamin E 2.4mg 2.58mg 1%
Net carbs 6.26g 3.59g N/A
Sugar 5.5g 0.56g N/A
Copper 0.081mg 0.077mg 0%
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
15%
Marinara sauce
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 4.94g)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 1083mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 9.381g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.