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Tart vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between tart and marinara sauce

  • Tart is higher in vitamin B2, iron, vitamin B1, folate, selenium, vitamin B6, and phosphorus, yet marinara sauce is higher in vitamin E and vitamin K.
  • Tart covers your daily vitamin B2 needs 38% more than marinara sauce.
  • Tart contains 12 times more sodium than marinara sauce. While tart contains 361mg of sodium, marinara sauce contains only 30mg.

Food varieties used in this article are Breakfast tart, low fat and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Tart 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.
Tart
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 +144.4%
Contains more CalciumCalcium +63%
Contains more IronIron +338.5%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +173.5%
Contains more SeleniumSelenium +1072.7%
Contains more PotassiumPotassium +383.3%
Contains more CopperCopper +11%
Contains less SodiumSodium -91.7%

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.
Tart
6
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 CVitamin C +90%
Contains more Vitamin AVitamin A +763.6%
Contains more Vitamin B1Vitamin B1 +1087.5%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B6Vitamin B6 +119.7%
Contains more FolateFolate +669.2%
Contains more Vitamin EVitamin E +352.8%
Contains more Vitamin KVitamin K +3375%
Contains more CholineCholine +63.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.917mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +183%
Contains more FatsFats +304.7%
Contains more CarbsCarbs +852.9%
Contains more WaterWater +625.8%
Contains more OtherOther +40.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +785.4%
Contains more Poly. FatPolyunsaturated fat +72.8%
Contains less Sat. FatSaturated fat -87.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Marinara sauce DV% diff.
Vitamin B2 0.549mg 0.061mg 38%
Iron 3.42mg 0.78mg 33%
Vitamin A 285µg 33µg 28%
Carbs 76.8g 8.06g 23%
Folate 100µg 13µg 22%
Vitamin B1 0.285mg 0.024mg 22%
Selenium 12.9µg 1.1µg 21%
Calories 372kcal 51kcal 16%
Vitamin B6 0.38mg 0.173mg 16%
Sodium 361mg 30mg 14%
Vitamin E 0.53mg 2.4mg 12%
Vitamin K 0.4µg 13.9µg 11%
Phosphorus 93mg 34mg 8%
Monounsaturated fat 3.338g 0.377g 7%
Potassium 66mg 319mg 7%
Fats 5.99g 1.48g 7%
Saturated fat 1.393g 0.17g 6%
Manganese 0.137mg 6%
Magnesium 44mg 18mg 6%
Protein 3.99g 1.41g 5%
Polyunsaturated fat 0.878g 0.508g 2%
Vitamin C 3.8mg 2mg 2%
Calcium 44mg 27mg 2%
Choline 8.4mg 13.7mg 1%
Copper 0.073mg 0.081mg 1%
Vitamin B3 3.8mg 3.917mg 1%
Zinc 0.28mg 0.2mg 1%
Fiber 1.5g 1.8g 1%
Cholesterol 0mg 2mg 1%
Net carbs 75.3g 6.26g N/A
Sugar 4.87g 5.5g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart 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
43%
Tart
19%
Marinara sauce
Minerals Daily Need Coverage Score
37%
Tart
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Tart
Tart is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tart
Tart is lower in Sugar (difference - 0.63g)
Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 1.223g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.