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Safflower oil vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between Safflower oil and Marinara sauce?

  • Safflower oil is higher in Vitamin E , yet Marinara sauce is higher in Vitamin B3, Vitamin B6, Iron, Potassium, Copper, Fiber, Manganese, and Vitamin K.
  • Safflower oil's daily need coverage for Vitamin E is 211% more.
  • Safflower oil has 44 times more Saturated Fat than Marinara sauce. While Safflower oil has 7.541g of Saturated Fat, Marinara sauce has only 0.17g.

We used Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Safflower oil vs Marinara sauce infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 682% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.11%
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% 39% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin E Vitamin E +1320.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +95.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +6750%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +6656.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 13%
Saturated Fat: Sat. Fat 7.541 g
Monounsaturated Fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 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 more Mono. FatMonounsaturated Fat +19852.5%
Contains more Poly. FatPolyunsaturated fat +2423.6%
Contains less Sat. FatSaturated Fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower oil Marinara sauce Opinion
Calories 884kcal 51kcal Safflower oil
Protein 0g 1.41g Marinara sauce
Fats 100g 1.48g Safflower oil
Vitamin C 0mg 2mg Marinara sauce
Net carbs 0g 6.26g Marinara sauce
Carbs 0g 8.06g Marinara sauce
Cholesterol 0mg 2mg Safflower oil
Magnesium 0mg 18mg Marinara sauce
Calcium 0mg 27mg Marinara sauce
Potassium 0mg 319mg Marinara sauce
Iron 0mg 0.78mg Marinara sauce
Sugar 0g 5.5g Safflower oil
Fiber 0g 1.8g Marinara sauce
Copper 0mg 0.081mg Marinara sauce
Zinc 0mg 0.2mg Marinara sauce
Phosphorus 0mg 34mg Marinara sauce
Sodium 0mg 30mg Safflower oil
Vitamin A 0IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 34.1mg 2.4mg Safflower oil
Manganese 0mg 0.137mg Marinara sauce
Selenium 0µg 1.1µg Marinara sauce
Vitamin B1 0mg 0.024mg Marinara sauce
Vitamin B2 0mg 0.061mg Marinara sauce
Vitamin B3 0mg 3.917mg Marinara sauce
Vitamin B6 0mg 0.173mg Marinara sauce
Vitamin K 7.1µg 13.9µg Marinara sauce
Folate 0µg 13µg Marinara sauce
Trans Fat 0.096g Marinara sauce
Choline 0.2mg 13.7mg Marinara sauce
Saturated Fat 7.541g 0.17g Marinara sauce
Monounsaturated Fat 75.221g 0.377g Safflower oil
Polyunsaturated fat 12.82g 0.508g Safflower oil
Omega-3 - ALA 0.096g Safflower oil
Omega-6 - Linoleic acid 12.724g Safflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower oil Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Safflower oil
21%
Marinara sauce
Minerals Daily Need Coverage Score
0%
Safflower oil
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Safflower oil
Safflower oil is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Safflower oil
Safflower oil is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Safflower oil
Safflower oil contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 7.371g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
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. Safflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/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.