Olive vs. Marinara sauce — In-Depth Nutrition Comparison
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How are Olive and Marinara sauce different?
- Olive is higher in Iron, Copper, Calcium, and Fiber, however, Marinara sauce is richer in Vitamin B3, Vitamin B6, Vitamin K, and Potassium.
- Daily need coverage for Iron from Olive is 32% higher.
- Olive contains 25 times more Sodium than Marinara sauce. While Olive contains 735mg of Sodium, Marinara sauce contains only 30mg.
Olives, ripe, canned (small-extra large) 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 CalciumCalcium | +225.9% |
| Contains more IronIron | +323.1% |
| Contains more CopperCopper | +209.9% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more PotassiumPotassium | +3887.5% |
| Contains more PhosphorusPhosphorus | +1033.3% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +585% |
| Contains more SeleniumSelenium | +22.2% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +122.2% |
| Contains more Vitamin AVitamin A | +61.3% |
| Contains more Vitamin EVitamin E | +45.5% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +10486.5% |
| Contains more Vitamin B6Vitamin B6 | +1822.2% |
| Contains more Vitamin KVitamin K | +892.9% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +33% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more FatsFats | +621.6% |
| Contains more OtherOther | +34.3% |
| Contains more ProteinProtein | +67.9% |
| Contains more CarbsCarbs | +28.8% |
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.415 g
Monounsaturated Fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
Saturated Fat:
Sat. Fat
0.17 g
Monounsaturated Fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains more Mono. FatMonounsaturated Fat | +1992.3% |
| Contains more Poly. FatPolyunsaturated fat | +79.3% |
| Contains less Sat. FatSaturated Fat | -88% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 115kcal | 51kcal |
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| Protein | 0.84g | 1.41g |
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| Fats | 10.68g | 1.48g |
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| Vitamin C | 0.9mg | 2mg |
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| Net carbs | 3.06g | 6.26g |
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| Carbs | 6.26g | 8.06g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 4mg | 18mg |
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| Calcium | 88mg | 27mg |
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| Potassium | 8mg | 319mg |
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| Iron | 3.3mg | 0.78mg |
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| Sugar | 0g | 5.5g |
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| Fiber | 3.2g | 1.8g |
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| Copper | 0.251mg | 0.081mg |
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| Zinc | 0.22mg | 0.2mg |
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| Phosphorus | 3mg | 34mg |
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| Sodium | 735mg | 30mg |
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| Vitamin A | 403IU | 650IU |
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| Vitamin A | 20µg | 33µg |
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| Vitamin E | 1.65mg | 2.4mg |
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| Manganese | 0.02mg | 0.137mg |
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| Selenium | 0.9µg | 1.1µg |
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| Vitamin B1 | 0.003mg | 0.024mg |
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| Vitamin B2 | 0mg | 0.061mg |
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| Vitamin B3 | 0.037mg | 3.917mg |
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| Vitamin B5 | 0.015mg |
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| Vitamin B6 | 0.009mg | 0.173mg |
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| Vitamin K | 1.4µg | 13.9µg |
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| Folate | 0µg | 13µg |
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| Choline | 10.3mg | 13.7mg |
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| Saturated Fat | 1.415g | 0.17g |
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| Monounsaturated Fat | 7.888g | 0.377g |
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| Polyunsaturated fat | 0.911g | 0.508g |
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| Threonine | 0.026mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.05mg |
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| Lysine | 0.032mg |
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| Methionine | 0.012mg |
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| Phenylalanine | 0.029mg |
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| Valine | 0.038mg |
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| Histidine | 0.023mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
21%
Minerals Daily Need Coverage Score
35%
15%
Comparison summary
Which food is lower in Cholesterol?
Olive is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 705mg)
Which food is lower in Saturated Fat?
Marinara sauce is lower in Saturated Fat (difference - 1.245g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce is cheaper (difference - $3.5)
Which food is richer in vitamins?
Marinara sauce is relatively richer in vitamins
Which food is richer in minerals?
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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.