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  6. Soy sauce vs. Marinara sauce

Soy sauce vs. Marinara sauce — In-Depth Nutrition Comparison

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How are Soy sauce and Marinara sauce different?

  • Soy sauce is higher in Manganese, Phosphorus, Magnesium, Iron, Vitamin B2, and Zinc, however, Marinara sauce is richer in Vitamin E , Vitamin K, and Vitamin B3.
  • Daily need coverage for Sodium from Soy sauce is 238% higher.
  • Soy sauce contains 7 times more Manganese than Marinara sauce. While Soy sauce contains 1.018mg of Manganese, Marinara sauce contains only 0.137mg.
  • Marinara sauce has less Sodium.

Soy sauce made from soy and wheat (shoyu) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Soy sauce 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.
Soy sauce
Soy sauce
7
:
3
Marinara sauce
Marinara sauce
Contains more Calcium +22.2%
Contains more Iron +85.9%
Contains more Magnesium +311.1%
Contains more Phosphorus +388.2%
Contains more Potassium +36.4%
Contains more Zinc +335%
Contains more Manganese +643.1%
Contains less Sodium -99.5%
Contains more Copper +88.4%
Contains more Selenium +120%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
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 +22.2%
Contains more Iron +85.9%
Contains more Magnesium +311.1%
Contains more Phosphorus +388.2%
Contains more Potassium +36.4%
Contains more Zinc +335%
Contains more Manganese +643.1%
Contains less Sodium -99.5%
Contains more Copper +88.4%
Contains more Selenium +120%

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.
Soy sauce
Soy sauce
4
:
6
Marinara sauce
Marinara sauce
Contains more Vitamin B1 +37.5%
Contains more Vitamin B2 +170.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B6 +16.9%
Contains more Vitamin K +∞%
Equal in Folate - 13
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 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 +37.5%
Contains more Vitamin B2 +170.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +78.4%
Contains more Vitamin B6 +16.9%
Contains more Vitamin K +∞%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
3
Marinara sauce
Marinara sauce
Contains more Protein +477.3%
Contains more Other +816.3%
Contains more Fats +159.6%
Contains more Carbs +63.5%
Contains more Water +22.8%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 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 +477.3%
Contains more Other +816.3%
Contains more Fats +159.6%
Contains more Carbs +63.5%
Contains more Water +22.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Marinara sauce
Marinara sauce
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +328.4%
Contains more Polyunsaturated fat +93.2%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 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 -57.1%
Contains more Monounsaturated Fat +328.4%
Contains more Polyunsaturated fat +93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Marinara sauce Opinion
Net carbs 4.13g 6.26g Marinara sauce
Protein 8.14g 1.41g Soy sauce
Fats 0.57g 1.48g Marinara sauce
Carbs 4.93g 8.06g Marinara sauce
Calories 53kcal 51kcal Soy sauce
Sugar 0.4g 5.5g Soy sauce
Fiber 0.8g 1.8g Marinara sauce
Calcium 33mg 27mg Soy sauce
Iron 1.45mg 0.78mg Soy sauce
Magnesium 74mg 18mg Soy sauce
Phosphorus 166mg 34mg Soy sauce
Potassium 435mg 319mg Soy sauce
Sodium 5493mg 30mg Marinara sauce
Zinc 0.87mg 0.2mg Soy sauce
Copper 0.043mg 0.081mg Marinara sauce
Manganese 1.018mg 0.137mg Soy sauce
Selenium 0.5µg 1.1µg Marinara sauce
Vitamin A 0IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 0mg 2.4mg Marinara sauce
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.033mg 0.024mg Soy sauce
Vitamin B2 0.165mg 0.061mg Soy sauce
Vitamin B3 2.196mg 3.917mg Marinara sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg 0.173mg Marinara sauce
Folate 14µg 13µg Soy sauce
Vitamin K 0µg 13.9µg Marinara sauce
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Cholesterol 0mg 2mg Soy sauce
Saturated Fat 0.073g 0.17g Soy sauce
Monounsaturated Fat 0.088g 0.377g Marinara sauce
Polyunsaturated fat 0.263g 0.508g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce 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
12%
Soy sauce
23%
Marinara sauce
Minerals Daily Need Coverage Score
112%
Soy sauce
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 5.1g)
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.097g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 5463mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $3.4)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.