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  6. Pilaf vs. Marinara sauce

Pilaf vs. Marinara sauce — In-Depth Nutrition Comparison

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How are Pilaf and Marinara sauce different?

  • Pilaf is richer in Selenium, Folate, Vitamin B1, Manganese, Iron, Vitamin B6, Phosphorus, and Vitamin B3, while Marinara sauce is higher in Vitamin E .
  • Pilaf covers your daily need of Selenium 57% more than Marinara sauce.
  • Pilaf contains 43 times more Sodium than Marinara sauce. Pilaf contains 1303mg of Sodium, while Marinara sauce contains 30mg.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types were used in this article.

Infographic

Pilaf vs Marinara sauce 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.
Pilaf
Pilaf
8
:
2
Marinara sauce
Marinara sauce
Contains more Calcium +207.4%
Contains more Iron +212.8%
Contains more Magnesium +77.8%
Contains more Phosphorus +352.9%
Contains more Zinc +405%
Contains more Copper +104.9%
Contains more Manganese +543.8%
Contains more Selenium +2845.5%
Contains more Potassium +69.7%
Contains less Sodium -97.7%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +207.4%
Contains more Iron +212.8%
Contains more Magnesium +77.8%
Contains more Phosphorus +352.9%
Contains more Zinc +405%
Contains more Copper +104.9%
Contains more Manganese +543.8%
Contains more Selenium +2845.5%
Contains more Potassium +69.7%
Contains less Sodium -97.7%

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.
Pilaf
Pilaf
8
:
3
Marinara sauce
Marinara sauce
Contains more Vitamin C +105%
Contains more Vitamin B1 +2412.5%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +131.2%
Contains more Folate +1530.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4542.9%
Contains more Vitamin E +5900%
Contains more Vitamin K +2680%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin C +105%
Contains more Vitamin B1 +2412.5%
Contains more Vitamin B2 +42.6%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +131.2%
Contains more Folate +1530.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4542.9%
Contains more Vitamin E +5900%
Contains more Vitamin K +2680%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Marinara sauce
Marinara sauce
Contains more Protein +639%
Contains more Carbs +846.8%
Contains more Other +132.5%
Contains more Water +986.9%
Equal in Fats - 1.48
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +639%
Contains more Carbs +846.8%
Contains more Other +132.5%
Contains more Water +986.9%
Equal in Fats - 1.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
0
:
3
Marinara sauce
Marinara sauce
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +34.7%
Equal in Monounsaturated Fat - 0.377
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +34.7%
Equal in Monounsaturated Fat - 0.377

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Marinara sauce
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Marinara sauce Opinion
Net carbs 75.11g 6.26g Pilaf
Protein 10.42g 1.41g Pilaf
Fats 1.37g 1.48g Marinara sauce
Carbs 76.31g 8.06g Pilaf
Calories 359kcal 51kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 5.5g Pilaf
Fiber 1.2g 1.8g Marinara sauce
Calcium 83mg 27mg Pilaf
Iron 2.44mg 0.78mg Pilaf
Magnesium 32mg 18mg Pilaf
Phosphorus 154mg 34mg Pilaf
Potassium 188mg 319mg Marinara sauce
Sodium 1303mg 30mg Marinara sauce
Zinc 1.01mg 0.2mg Pilaf
Copper 0.166mg 0.081mg Pilaf
Manganese 0.882mg 0.137mg Pilaf
Selenium 32.4µg 1.1µg Pilaf
Vitamin A 14IU 650IU Marinara sauce
Vitamin A RAE 4µg 33µg Marinara sauce
Vitamin E 0.04mg 2.4mg Marinara sauce
Vitamin C 4.1mg 2mg Pilaf
Vitamin B1 0.603mg 0.024mg Pilaf
Vitamin B2 0.087mg 0.061mg Pilaf
Vitamin B3 6.127mg 3.917mg Pilaf
Vitamin B5 0.715mg Pilaf
Vitamin B6 0.4mg 0.173mg Pilaf
Folate 212µg 13µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 13.9µg Marinara sauce
Tryptophan 0.086mg Pilaf
Threonine 0.221mg Pilaf
Isoleucine 0.279mg Pilaf
Leucine 0.523mg Pilaf
Lysine 0.189mg Pilaf
Methionine 0.145mg Pilaf
Phenylalanine 0.32mg Pilaf
Valine 0.374mg Pilaf
Histidine 0.15mg Pilaf
Cholesterol 1mg 2mg Pilaf
Saturated Fat 0.307g 0.17g Marinara sauce
Monounsaturated Fat 0.373g 0.377g Marinara sauce
Polyunsaturated fat 0.377g 0.508g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pilaf
23%
Marinara sauce
Minerals Daily Need Coverage Score
77%
Pilaf
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 3.97g)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 1273mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.137g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 60)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.