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  6. Marinara sauce vs. Yolk

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
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%
Yolk
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
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

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

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
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
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%

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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. 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.