Oatmeal vs. Marinara sauce — In-Depth Nutrition Comparison
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How are oatmeal and marinara sauce different?
- Oatmeal is higher in iron, vitamin B1, manganese, vitamin B2, vitamin B6, folate, and selenium; however, marinara sauce is richer in vitamin E, vitamin K, and potassium.
- Daily need coverage for iron for oatmeal is 65% higher.
- Oatmeal contains 11 times more vitamin B1 than marinara sauce. While oatmeal contains 0.26mg of vitamin B1, marinara sauce contains only 0.024mg.
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more CalciumCalcium | +196.3% |
| Contains more IronIron | +664.1% |
| Contains more ZincZinc | +210% |
| Contains more PhosphorusPhosphorus | +126.5% |
| Contains more ManganeseManganese | +307.3% |
| Contains more SeleniumSelenium | +354.5% |
| Contains more PotassiumPotassium | +423% |
| Contains more CopperCopper | +22.7% |
| Contains less SodiumSodium | -38.8% |
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.
| Contains more Vitamin AVitamin A | +293.9% |
| Contains more Vitamin B1Vitamin B1 | +983.3% |
| Contains more Vitamin B2Vitamin B2 | +252.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +67.6% |
| Contains more FolateFolate | +238.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3328.6% |
| Contains more Vitamin B3Vitamin B3 | +29.5% |
| Contains more Vitamin KVitamin K | +3375% |
| Contains more CholineCholine | +191.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.78mg | 65% |
| Vitamin B1 | 0.26mg | 0.024mg | 20% |
| Manganese | 0.558mg | 0.137mg | 18% |
| Vitamin E | 0.07mg | 2.4mg | 16% |
| Vitamin B2 | 0.215mg | 0.061mg | 12% |
| Vitamin A | 130µg | 33µg | 11% |
| Vitamin K | 0.4µg | 13.9µg | 11% |
| Vitamin B6 | 0.29mg | 0.173mg | 9% |
| Potassium | 61mg | 319mg | 8% |
| Folate | 44µg | 13µg | 8% |
| Selenium | 5µg | 1.1µg | 7% |
| Vitamin B5 | 0.317mg | 6% | |
| Phosphorus | 77mg | 34mg | 6% |
| Vitamin B3 | 3.025mg | 3.917mg | 6% |
| Calcium | 80mg | 27mg | 5% |
| Zinc | 0.62mg | 0.2mg | 4% |
| Starch | 10.37g | 4% | |
| Magnesium | 26mg | 18mg | 2% |
| Copper | 0.066mg | 0.081mg | 2% |
| Choline | 4.7mg | 13.7mg | 2% |
| Vitamin C | 0mg | 2mg | 2% |
| Protein | 2.37g | 1.41g | 2% |
| Polyunsaturated fat | 0.426g | 0.508g | 1% |
| Calories | 68kcal | 51kcal | 1% |
| Sodium | 49mg | 30mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Carbs | 11.67g | 8.06g | 1% |
| Fats | 1.36g | 1.48g | 0% |
| Net carbs | 9.97g | 6.26g | N/A |
| Sugar | 0.46g | 5.5g | N/A |
| Fiber | 1.7g | 1.8g | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.17g | 0% |
| Monounsaturated fat | 0.391g | 0.377g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +68.1% |
| Contains more CarbsCarbs | +44.8% |
| Contains more OtherOther | +191.2% |
~equal in
Fats
~1.48g
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains less Sat. FatSaturated fat | -24.8% |
| Contains more Poly. FatPolyunsaturated fat | +19.2% |
~equal in
Monounsaturated fat
~0.377g
