Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

How are potatoes and marinara sauce different?

  • Potatoes are richer in vitamin C and vitamin B6, while marinara sauce is higher in vitamin B3, vitamin E, vitamin A, and vitamin K.
  • Potatoes cover your daily need for vitamin C, 20% more than marinara sauce.
  • Potatoes contain 2 times more vitamin B6 than marinara sauce. Potatoes contain 0.298mg of vitamin B6, while marinara sauce contains 0.173mg.
  • Potatoes are lower in sugar.

Potatoes, flesh and skin, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types were used in this article.

Infographic

Potato 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.
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +33.2%
Contains more CopperCopper +35.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +67.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +46%
Contains more CalciumCalcium +125%
Contains more SeleniumSelenium +175%
~equal in Iron ~0.78mg

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.
Potato
5
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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%
Contains more Vitamin CVitamin C +885%
Contains more Vitamin B1Vitamin B1 +237.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +72.3%
Contains more FolateFolate +15.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23900%
Contains more Vitamin B2Vitamin B2 +90.6%
Contains more Vitamin B3Vitamin B3 +269.2%
Contains more Vitamin KVitamin K +595%
Contains more CholineCholine +13.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +45.4%
Contains more CarbsCarbs +117%
Contains more FatsFats +1544.4%
Contains more WaterWater +10.3%
Contains more OtherOther +48.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
16% 36% 48%
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 -85.3%
Contains more Mono. FatMonounsaturated fat +18750%
Contains more Poly. FatPolyunsaturated fat +1109.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Marinara sauce DV% diff.
Vitamin C 19.7mg 2mg 20%
Vitamin B3 1.061mg 3.917mg 18%
Vitamin E 0.01mg 2.4mg 16%
Vitamin K 2µg 13.9µg 10%
Vitamin B6 0.298mg 0.173mg 10%
Starch 15.29g 6%
Vitamin B5 0.295mg 6%
Vitamin B1 0.081mg 0.024mg 5%
Vitamin A 0µg 33µg 4%
Manganese 0.2mg 0.137mg 3%
Polyunsaturated fat 0.042g 0.508g 3%
Carbs 17.49g 8.06g 3%
Potassium 425mg 319mg 3%
Phosphorus 57mg 34mg 3%
Copper 0.11mg 0.081mg 3%
Vitamin B2 0.032mg 0.061mg 2%
Calcium 12mg 27mg 2%
Fats 0.09g 1.48g 2%
Folate 15µg 13µg 1%
Saturated fat 0.025g 0.17g 1%
Monounsaturated fat 0.002g 0.377g 1%
Calories 77kcal 51kcal 1%
Selenium 0.4µg 1.1µg 1%
Protein 2.05g 1.41g 1%
Sodium 6mg 30mg 1%
Zinc 0.3mg 0.2mg 1%
Fiber 2.1g 1.8g 1%
Magnesium 23mg 18mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 15.39g 6.26g N/A
Iron 0.81mg 0.78mg 0%
Sugar 0.82g 5.5g N/A
Choline 12.1mg 13.7mg 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
19%
Marinara sauce
Minerals Daily Need Coverage Score
19%
Potato
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.145g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 86)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.