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  6. Sesame vs. Marinara sauce

Sesame vs. Marinara sauce — In-Depth Nutrition Comparison

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How are Sesame and Marinara sauce different?

  • Sesame has more Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin B6 than Marinara sauce.
  • Daily need coverage for Copper from Sesame is 445% higher.
  • Sesame contains 39 times more Zinc than Marinara sauce. While Sesame contains 7.75mg of Zinc, Marinara sauce contains only 0.2mg.

Seeds, sesame seeds, whole, dried and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Sesame 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.
Sesame
Sesame
10
:
0
Marinara sauce
Marinara sauce
Contains more Calcium +3511.1%
Contains more Iron +1765.4%
Contains more Magnesium +1850%
Contains more Phosphorus +1750%
Contains more Potassium +46.7%
Contains less Sodium -63.3%
Contains more Zinc +3775%
Contains more Copper +4939.5%
Contains more Manganese +1695.6%
Contains more Selenium +3027.3%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
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 +3511.1%
Contains more Iron +1765.4%
Contains more Magnesium +1850%
Contains more Phosphorus +1750%
Contains more Potassium +46.7%
Contains less Sodium -63.3%
Contains more Zinc +3775%
Contains more Copper +4939.5%
Contains more Manganese +1695.6%
Contains more Selenium +3027.3%

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.
Sesame
Sesame
6
:
4
Marinara sauce
Marinara sauce
Contains more Vitamin B1 +3195.8%
Contains more Vitamin B2 +304.9%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B6 +356.6%
Contains more Folate +646.2%
Contains more Vitamin A +7122.2%
Contains more Vitamin E +860%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
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 B1 +3195.8%
Contains more Vitamin B2 +304.9%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B6 +356.6%
Contains more Folate +646.2%
Contains more Vitamin A +7122.2%
Contains more Vitamin E +860%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Marinara sauce
Marinara sauce
Contains more Protein +1157.4%
Contains more Fats +3256.1%
Contains more Carbs +190.9%
Contains more Other +168.7%
Contains more Water +1763.3%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +1157.4%
Contains more Fats +3256.1%
Contains more Carbs +190.9%
Contains more Other +168.7%
Contains more Water +1763.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +4875.9%
Contains more Polyunsaturated fat +4186%
Contains less Saturated Fat -97.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +4875.9%
Contains more Polyunsaturated fat +4186%
Contains less Saturated Fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sesame Marinara sauce Opinion
Net carbs 11.65g 6.26g Sesame
Protein 17.73g 1.41g Sesame
Fats 49.67g 1.48g Sesame
Carbs 23.45g 8.06g Sesame
Calories 573kcal 51kcal Sesame
Sugar 0.3g 5.5g Sesame
Fiber 11.8g 1.8g Sesame
Calcium 975mg 27mg Sesame
Iron 14.55mg 0.78mg Sesame
Magnesium 351mg 18mg Sesame
Phosphorus 629mg 34mg Sesame
Potassium 468mg 319mg Sesame
Sodium 11mg 30mg Sesame
Zinc 7.75mg 0.2mg Sesame
Copper 4.082mg 0.081mg Sesame
Manganese 2.46mg 0.137mg Sesame
Selenium 34.4µg 1.1µg Sesame
Vitamin A 9IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 0.25mg 2.4mg Marinara sauce
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.791mg 0.024mg Sesame
Vitamin B2 0.247mg 0.061mg Sesame
Vitamin B3 4.515mg 3.917mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.173mg Sesame
Folate 97µg 13µg Sesame
Vitamin K 0µg 13.9µg Marinara sauce
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Cholesterol 0mg 2mg Sesame
Saturated Fat 6.957g 0.17g Marinara sauce
Monounsaturated Fat 18.759g 0.377g Sesame
Polyunsaturated fat 21.773g 0.508g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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%
Sesame
23%
Marinara sauce
Minerals Daily Need Coverage Score
348%
Sesame
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 6.787g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $4)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.