Tomato soup vs. Marinara sauce — In-Depth Nutrition Comparison
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A recap on differences between Tomato soup and Marinara sauce
- Marinara sauce is higher than Tomato soup in Vitamin B3, Vitamin E , Vitamin K, Vitamin B6, Iron, Copper, and Fiber.
- Marinara sauce covers your daily Vitamin B3 needs 22% more than Tomato soup.
- Tomato soup contains 6 times more Sodium than Marinara sauce. While Tomato soup contains 186mg of Sodium, Marinara sauce contains only 30mg.
Food varieties used in this article are Soup, tomato, canned, prepared with equal volume water, commercial and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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.
Contains
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Selenium
+36.4%
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Calcium
+237.5%
Contains
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Iron
+169%
Contains
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Magnesium
+157.1%
Contains
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Phosphorus
+126.7%
Contains
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Potassium
+16%
Contains
less
Sodium
-83.9%
Contains
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Zinc
+122.2%
Contains
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Copper
+179.3%
Contains
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Manganese
+104.5%
Contains
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Selenium
+36.4%
Contains
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Calcium
+237.5%
Contains
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Iron
+169%
Contains
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Magnesium
+157.1%
Contains
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Phosphorus
+126.7%
Contains
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Potassium
+16%
Contains
less
Sodium
-83.9%
Contains
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Zinc
+122.2%
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Copper
+179.3%
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Manganese
+104.5%
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.
:
Contains
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Vitamin C
+215%
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Vitamin A
+238.5%
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Vitamin E
+1311.8%
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Vitamin B1
+20%
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Vitamin B2
+771.4%
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Vitamin B3
+832.6%
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Vitamin B6
+311.9%
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Folate
+∞%
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Vitamin K
+826.7%
Contains
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Vitamin C
+215%
Contains
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Vitamin A
+238.5%
Contains
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Vitamin E
+1311.8%
Contains
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Vitamin B1
+20%
Contains
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Vitamin B2
+771.4%
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Vitamin B3
+832.6%
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Vitamin B6
+311.9%
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Folate
+∞%
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Vitamin K
+826.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+98.6%
Contains
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Fats
+604.8%
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Other
+53.7%
Equal in Carbs - 8.06
Equal in Water - 87.39
Protein:
0.71 g
Fats:
0.21 g
Carbs:
7.45 g
Water:
90.55 g
Other:
1.08 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Contains
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Protein
+98.6%
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Fats
+604.8%
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Other
+53.7%
Equal in Carbs - 8.06
Equal in Water - 87.39
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-67.1%
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Monounsaturated Fat
+462.7%
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Polyunsaturated fat
+559.7%
Saturated Fat:
0.056 g
Monounsaturated Fat:
0.067 g
Polyunsaturated fat:
0.077 g
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.377 g
Polyunsaturated fat:
0.508 g
Contains
less
Saturated Fat
-67.1%
Contains
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Monounsaturated Fat
+462.7%
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Polyunsaturated fat
+559.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.95g | 6.26g |
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| Protein | 0.71g | 1.41g |
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| Fats | 0.21g | 1.48g |
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| Carbs | 7.45g | 8.06g |
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| Calories | 32kcal | 51kcal |
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| Sugar | 4.03g | 5.5g |
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| Fiber | 0.5g | 1.8g |
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| Calcium | 8mg | 27mg |
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| Iron | 0.29mg | 0.78mg |
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| Magnesium | 7mg | 18mg |
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| Phosphorus | 15mg | 34mg |
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| Potassium | 275mg | 319mg |
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| Sodium | 186mg | 30mg |
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| Zinc | 0.09mg | 0.2mg |
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| Copper | 0.029mg | 0.081mg |
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| Manganese | 0.067mg | 0.137mg |
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| Selenium | 1.5µg | 1.1µg |
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| Vitamin A | 192IU | 650IU |
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| Vitamin A RAE | 10µg | 33µg |
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| Vitamin E | 0.17mg | 2.4mg |
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| Vitamin C | 6.3mg | 2mg |
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| Vitamin B1 | 0.02mg | 0.024mg |
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| Vitamin B2 | 0.007mg | 0.061mg |
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| Vitamin B3 | 0.42mg | 3.917mg |
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| Vitamin B6 | 0.042mg | 0.173mg |
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| Folate | 0µg | 13µg |
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| Vitamin K | 1.5µg | 13.9µg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.056g | 0.17g |
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| Monounsaturated Fat | 0.067g | 0.377g |
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| Polyunsaturated fat | 0.077g | 0.508g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
5%
23%
Minerals Daily Need Coverage Score
10%
15%
Comparison summary
Which food is lower in Sugar?
Tomato soup is lower in Sugar (difference - 1.47g)
Which food is lower in Cholesterol?
Tomato soup is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Tomato soup is lower in Saturated Fat (difference - 0.114g)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 156mg)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)