Tomato sauce vs. Marinara sauce — Health Impact and Nutrition Comparison

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by Elen Khachatrian | Last updated on July 27, 2023

Medically reviewed by Jack Yacoubian

Summary

The marinara sauce contains more Vitamin B3, Vitamin B6, Vitamin K, Vitamin E, Vitamin A, calcium, and magnesium than tomato sauce. On the other hand, tomato sauce provides more Vitamin C, iron, and copper.

Table of contents

Introduction

What's The Actual Difference?

Nutrition

Calories

Minerals

Vitamins

Glycemic index

Fats

Carbs

Health Impact

Weight loss

References

Introduction

Marinara and tomato sauce are tomato-based sauces that are used worldwide.

In this article, we will compare them to one another according to their general differences, nutritional content, and health impacts.

What's The Actual Difference?

The marinara sauce is more complex when it comes to taste and preparation, containing tomatoes, herbs, spices, garlic, onions, and some optional ingredients such as capers and olives. It can be used for various purposes, from simple dips to pasta sauces. Marinara sauce is very aromatic.

Tomato sauce can refer to various sauces made primarily of tomatoes that are typically served as part of a dish rather than as a condiment. Tomato sauces are commonly used with meat and vegetables, but they are perhaps best known as the foundation for sauces for Mexican salsas and Italian pasta dishes.

The main difference is that marinara is a simple sauce made with garlic, crushed red pepper, and basil that takes about an hour to prepare. In contrast, tomato sauce is thick, rich, and complex. It takes hours to make. Tomato sauce typically contains additional ingredients, such as vegetables and salt pork.

You can read about pizza sauce vs. marinara sauce in this article.

Nutrition

In this comparison, we will use low-sodium marinara sauce and no-salt tomato sauce.

It is important to note that each person can prepare these sauces in their own way when it comes to homemade sauces. Thus, the nutritional compositions can vary. Someone can add more olive oil or salt, and this will eventually affect their nutritional composition and, ultimately, their health impacts.

Calories

The marinara sauce has two times more calories than tomato sauce.

The marinara sauce has 51 calories per 100 g, while tomato sauce has 24 calories per 100 g. However, they are low-calorie sauces.

Minerals

The marinara sauce has more calcium, phosphorus, and magnesium than tomato sauce. However, it's not significantly higher, or high in general.

On the other hand, tomato sauce contains more iron and copper.

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.

Tomato sauce

Marinara sauce

Contains more Iron +23.1%

Contains less Sodium -63.3%

Contains more Copper +42%

Contains more Calcium +92.9%

Contains more Magnesium +20%

Contains more Phosphorus +25.9%

Contains more Manganese +21.2%

Contains more Selenium +83.3%

Equal in Potassium - 319

Equal in Zinc - 0.2

Tomato sauce

Marinara sauce

Contains more Iron +23.1%

Contains less Sodium -63.3%

Contains more Copper +42%

Contains more Calcium +92.9%

Contains more Magnesium +20%

Contains more Phosphorus +25.9%

Contains more Manganese +21.2%

Contains more Selenium +83.3%

Equal in Potassium - 319

Equal in Zinc - 0.2

Vitamins

The marinara sauce provides more Vitamin E, Vitamin K, Vitamin A, Vitamin B3, and Vitamin B6 than tomato sauce.

On the other hand, tomato sauce contains more Vitamin C.

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.

Tomato sauce

Marinara sauce

Contains more Vitamin C +250%

Contains more Vitamin A +49.4%

Contains more Vitamin E +66.7%

Contains more Vitamin B3 +295.3%

Contains more Vitamin B6 +76.5%

Contains more Folate +44.4%

Contains more Vitamin K +396.4%

Equal in Vitamin B1 - 0.024

Equal in Vitamin B2 - 0.061

Tomato sauce

Marinara sauce

Contains more Vitamin C +250%

Contains more Vitamin A +49.4%

Contains more Vitamin E +66.7%

Contains more Vitamin B3 +295.3%

Contains more Vitamin B6 +76.5%

Contains more Folate +44.4%

Contains more Vitamin K +396.4%

Equal in Vitamin B1 - 0.024

Equal in Vitamin B2 - 0.061

Glycemic index

The glycemic index of tomato sauce is equal to 31, while the glycemic index of marinara sauce is not exactly pinpointed; however, it is a low glycemic index sauce.

Fats

Their fat content is negligible, but if we add olive oil, butter, or other types of fats, the fat content will vary significantly.

Carbs

The level of carbs in marinara is higher than in tomato sauce. It contains 8.06 g of carbs, whereas tomato sauce has 5.3g of carbs per 100g.

Health Impact

Since tomato and marinara sauces are used in preparing other foods, it is more important to consider their health implications in their applications.

Weight loss

Tomato and marinara sauce can be used for weight loss diets as they are low in calories. They won't be the reason for any extra calories, and the plus side of these sauces is the edge of flavor they provide. However, since tomato sauce contains fewer calories and fats than marinara, it is a better choice in low-calorie and low-fat diets.

Since these sauces have a moderate amount of net carbs, it is better to avoid them on Keto and Atkins Diet.

Vegans can eat both a marinara sauce and a tomato sauce [1,2].

References

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: July 27, 2023

Medically reviewed by Jack Yacoubian

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Tomato sauce

Marinara sauce

Contains more Other +15.1%

Contains more Protein +17.5%

Contains more Fats +393.3%

Contains more Carbs +51.8%

Equal in Water - 87.39

Tomato sauce

Protein: 1.2 g

Fats: 0.3 g

Carbs: 5.31 g

Water: 91.28 g

Other: 1.91 g

Marinara sauce

Protein: 1.41 g

Fats: 1.48 g

Carbs: 8.06 g

Water: 87.39 g

Other: 1.66 g

Contains more Other +15.1%

Contains more Protein +17.5%

Contains more Fats +393.3%

Contains more Carbs +51.8%

Equal in Water - 87.39

Fat Type Comparison

Fat type breakdown side-by-side comparison

Tomato sauce

Marinara sauce

Contains less Saturated Fat -75.9%

Contains more Monounsaturated Fat +756.8%

Contains more Polyunsaturated fat +319.8%

Tomato sauce

Saturated Fat: 0.041 g

Monounsaturated Fat: 0.044 g

Polyunsaturated fat: 0.121 g

Marinara sauce

Saturated Fat: 0.17 g

Monounsaturated Fat: 0.377 g

Polyunsaturated fat: 0.508 g

Contains less Saturated Fat -75.9%

Contains more Monounsaturated Fat +756.8%

Contains more Polyunsaturated fat +319.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index
Rich in minerals
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	3.81g	6.26g
Protein	1.2g	1.41g
Fats	0.3g	1.48g
Carbs	5.31g	8.06g
Calories	24kcal	51kcal
Fructose	1.67g
Sugar	3.56g	5.5g
Fiber	1.5g	1.8g
Calcium	14mg	27mg
Iron	0.96mg	0.78mg
Magnesium	15mg	18mg
Phosphorus	27mg	34mg
Potassium	297mg	319mg
Sodium	11mg	30mg
Zinc	0.22mg	0.2mg
Copper	0.115mg	0.081mg
Manganese	0.113mg	0.137mg
Selenium	0.6µg	1.1µg
Vitamin A	435IU	650IU
Vitamin A RAE	22µg	33µg
Vitamin E	1.44mg	2.4mg
Vitamin C	7mg	2mg
Vitamin B1	0.024mg	0.024mg
Vitamin B2	0.065mg	0.061mg
Vitamin B3	0.991mg	3.917mg
Vitamin B5	0.309mg
Vitamin B6	0.098mg	0.173mg
Folate	9µg	13µg
Vitamin K	2.8µg	13.9µg
Tryptophan	0.009mg
Threonine	0.037mg
Isoleucine	0.025mg
Leucine	0.034mg
Lysine	0.037mg
Methionine	0.008mg
Phenylalanine	0.036mg
Valine	0.025mg
Histidine	0.02mg
Cholesterol	0mg	2mg
Saturated Fat	0.041g	0.17g
Monounsaturated Fat	0.044g	0.377g
Polyunsaturated fat	0.121g	0.508g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

14%

23%

Minerals Daily Need Coverage Score

15%

Comparison summary

Which food is lower in Sugar?

Tomato sauce is lower in Sugar (difference - 1.94g)

Which food contains less Sodium?

Tomato sauce contains less Sodium (difference - 19mg)

Which food is lower in Cholesterol?

Tomato sauce is lower in Cholesterol (difference - 2mg)

Which food is lower in Saturated Fat?

Tomato sauce is lower in Saturated Fat (difference - 0.129g)

Which food is lower in glycemic index?

Marinara sauce is lower in glycemic index (difference - 31)

Which food is richer in minerals?

Marinara sauce is relatively richer in minerals

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.