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  6. Soy milk vs. Marinara sauce

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

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What are the main differences between soy milk and marinara sauce?

  • Soy milk is richer in selenium and copper, yet marinara sauce is richer in vitamin B3, vitamin E, vitamin A, vitamin K, vitamin B6, and potassium.
  • Marinara sauce's daily need coverage for vitamin B3 is 21% higher.
  • Soy milk has 4 times more selenium than marinara sauce. Soy milk has 4.8µg of selenium, while marinara sauce has 1.1µg.

We used Soymilk, original, and vanilla, unfortified and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +38.9%
Contains more CopperCopper +58%
Contains more PhosphorusPhosphorus +52.9%
Contains more ManganeseManganese +62.8%
Contains more SeleniumSelenium +336.4%
Contains more PotassiumPotassium +170.3%
Contains more IronIron +21.9%
Contains more ZincZinc +66.7%
Contains less SodiumSodium -41.2%
~equal in Calcium ~27mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +13.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +38.5%
Contains more CholineCholine +72.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2081.8%
Contains more Vitamin B3Vitamin B3 +663.5%
Contains more Vitamin B6Vitamin B6 +124.7%
Contains more Vitamin KVitamin K +363.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Marinara sauce DV% diff.
Vitamin B3 0.513mg 3.917mg 21%
Vitamin E 0.11mg 2.4mg 15%
Vitamin K 3µg 13.9µg 9%
Selenium 4.8µg 1.1µg 7%
Vitamin B6 0.077mg 0.173mg 7%
Vitamin B5 0.373mg 7%
Potassium 118mg 319mg 6%
Fiber 0.6g 1.8g 5%
Copper 0.128mg 0.081mg 5%
Vitamin A 0µg 33µg 4%
Protein 3.27g 1.41g 4%
Manganese 0.223mg 0.137mg 4%
Polyunsaturated fat 0.961g 0.508g 3%
Vitamin B1 0.06mg 0.024mg 3%
Phosphorus 52mg 34mg 3%
Magnesium 25mg 18mg 2%
Vitamin C 0mg 2mg 2%
Choline 23.6mg 13.7mg 2%
Iron 0.64mg 0.78mg 2%
Sodium 51mg 30mg 1%
Zinc 0.12mg 0.2mg 1%
Carbs 6.28g 8.06g 1%
Vitamin B2 0.069mg 0.061mg 1%
Folate 18µg 13µg 1%
Cholesterol 0mg 2mg 1%
Calories 54kcal 51kcal 0%
Fats 1.75g 1.48g 0%
Net carbs 5.68g 6.26g N/A
Calcium 25mg 27mg 0%
Sugar 3.99g 5.5g N/A
Saturated fat 0.205g 0.17g 0%
Monounsaturated fat 0.401g 0.377g 0%
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +131.9%
Contains more FatsFats +18.2%
Contains more CarbsCarbs +28.3%
Contains more OtherOther +155.4%
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 Poly. FatPolyunsaturated fat +89.2%
Contains less Sat. FatSaturated fat -17.1%
~equal in Monounsaturated fat ~0.377g

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.