Salsa vs. Marinara sauce — In-Depth Nutrition Comparison
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The main differences between Salsa and Marinara sauce
- Salsa is richer in Iron, yet Marinara sauce is richer in Vitamin B3.
- Daily need coverage for Iron from Salsa is 18% higher.
- Salsa contains 14 times more Sodium than Marinara sauce. Salsa contains 430mg of Sodium, while Marinara sauce contains 30mg.
Food types used in this article are USDA Commodity, salsa and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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.
| Contains more IronIron | +187.2% |
| Contains more CopperCopper | +18.5% |
| Contains more MagnesiumMagnesium | +12.5% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more ZincZinc | +17.6% |
| Contains more PhosphorusPhosphorus | +13.3% |
| Contains less SodiumSodium | -93% |
| Contains more SeleniumSelenium | +175% |
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 CVitamin C | +100% |
| Contains more Vitamin B1Vitamin B1 | +108.3% |
| Contains more FolateFolate | +46.2% |
| Contains more Vitamin AVitamin A | +18.2% |
| Contains more Vitamin B2Vitamin B2 | +103.3% |
| Contains more Vitamin B3Vitamin B3 | +262.7% |
| Contains more Vitamin B6Vitamin B6 | +16.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more FatsFats | +640% |
| Contains more CarbsCarbs | +15.1% |
~equal in
Protein
~1.41g
~equal in
Water
~87.39g
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 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 | -82.9% |
| Contains more Mono. FatMonounsaturated Fat | +2256.3% |
| Contains more Poly. FatPolyunsaturated fat | +374.8% |
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 Saturated Fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 36kcal | 51kcal |
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| Protein | 1.5g | 1.41g |
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| Fats | 0.2g | 1.48g |
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| Vitamin C | 4mg | 2mg |
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| Net carbs | 5.6g | 6.26g |
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| Carbs | 7g | 8.06g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 16mg | 18mg |
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| Calcium | 12mg | 27mg |
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| Potassium | 270mg | 319mg |
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| Iron | 2.24mg | 0.78mg |
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| Sugar | 5.5g |
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| Fiber | 1.4g | 1.8g |
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| Copper | 0.096mg | 0.081mg |
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| Zinc | 0.17mg | 0.2mg |
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| Phosphorus | 30mg | 34mg |
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| Sodium | 430mg | 30mg |
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| Vitamin A | 550IU | 650IU |
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| Vitamin A | 28µg | 33µg |
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| Vitamin E | 2.4mg |
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| Manganese | 0.137mg |
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| Selenium | 0.4µg | 1.1µg |
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| Vitamin B1 | 0.05mg | 0.024mg |
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| Vitamin B2 | 0.03mg | 0.061mg |
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| Vitamin B3 | 1.08mg | 3.917mg |
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| Vitamin B6 | 0.149mg | 0.173mg |
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| Vitamin K | 13.9µg |
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| Folate | 19µg | 13µg |
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| Choline | 13.7mg |
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| Saturated Fat | 0.029g | 0.17g |
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| Monounsaturated Fat | 0.016g | 0.377g |
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| Polyunsaturated fat | 0.107g | 0.508g |
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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 | Equal | |
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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
10%
21%
Minerals Daily Need Coverage Score
23%
15%
Comparison summary
Which food is lower in Cholesterol?
Salsa is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated Fat?
Salsa is lower in Saturated Fat (difference - 0.141g)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 400mg)
Which food is richer in minerals?
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)