Tomato vs. Marinara sauce — In-Depth Nutrition Comparison
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A recap on differences between tomato and marinara sauce
- Tomato is higher in vitamin C, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin B6, and iron.
- Marinara sauce covers your daily vitamin B3 needs 21% more than tomato.
- Tomato contains 7 times more Vitamin C than marinara sauce. While tomato contains 13.7mg of Vitamin C, marinara sauce contains only 2mg.
- The amount of sugar in tomato is lower.
Food varieties used in this article are Tomatoes, red, ripe, raw, year round average and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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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 less SodiumSodium | -83.3% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more CalciumCalcium | +170% |
| Contains more PotassiumPotassium | +34.6% |
| Contains more IronIron | +188.9% |
| Contains more CopperCopper | +37.3% |
| Contains more ZincZinc | +17.6% |
| Contains more PhosphorusPhosphorus | +41.7% |
| Contains more ManganeseManganese | +20.2% |
| Contains more SeleniumSelenium | +∞% |
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 more Vitamin CVitamin C | +585% |
| Contains more Vitamin AVitamin A | +28.2% |
| Contains more Vitamin B1Vitamin B1 | +54.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +15.4% |
| Contains more Vitamin EVitamin E | +344.4% |
| Contains more Vitamin B2Vitamin B2 | +221.1% |
| Contains more Vitamin B3Vitamin B3 | +559.4% |
| Contains more Vitamin B6Vitamin B6 | +116.3% |
| Contains more Vitamin KVitamin K | +75.9% |
| Contains more CholineCholine | +104.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +60.2% |
| Contains more FatsFats | +640% |
| Contains more CarbsCarbs | +107.2% |
| Contains more OtherOther | +225.5% |
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.028 g
Monounsaturated Fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 g
Saturated Fat:
Sat. Fat
0.17 g
Monounsaturated Fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
| Contains less Sat. FatSaturated Fat | -83.5% |
| Contains more Mono. FatMonounsaturated Fat | +1116.1% |
| Contains more Poly. FatPolyunsaturated fat | +512% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 18kcal | 51kcal |
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| Protein | 0.88g | 1.41g |
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| Fats | 0.2g | 1.48g |
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| Vitamin C | 13.7mg | 2mg |
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| Net carbs | 2.69g | 6.26g |
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| Carbs | 3.89g | 8.06g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 11mg | 18mg |
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| Calcium | 10mg | 27mg |
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| Potassium | 237mg | 319mg |
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| Iron | 0.27mg | 0.78mg |
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| Sugar | 2.63g | 5.5g |
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| Fiber | 1.2g | 1.8g |
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| Copper | 0.059mg | 0.081mg |
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| Zinc | 0.17mg | 0.2mg |
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| Phosphorus | 24mg | 34mg |
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| Sodium | 5mg | 30mg |
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| Vitamin A | 833IU | 650IU |
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| Vitamin A | 42µg | 33µg |
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| Vitamin E | 0.54mg | 2.4mg |
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| Manganese | 0.114mg | 0.137mg |
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| Selenium | 0µg | 1.1µg |
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| Vitamin B1 | 0.037mg | 0.024mg |
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| Vitamin B2 | 0.019mg | 0.061mg |
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| Vitamin B3 | 0.594mg | 3.917mg |
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| Vitamin B5 | 0.089mg |
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| Vitamin B6 | 0.08mg | 0.173mg |
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| Vitamin K | 7.9µg | 13.9µg |
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| Folate | 15µg | 13µg |
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| Choline | 6.7mg | 13.7mg |
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| Saturated Fat | 0.028g | 0.17g |
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| Monounsaturated Fat | 0.031g | 0.377g |
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| Polyunsaturated fat | 0.083g | 0.508g |
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| Tryptophan | 0.006mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.018mg |
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| Leucine | 0.025mg |
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| Lysine | 0.027mg |
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| Methionine | 0.006mg |
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| Phenylalanine | 0.027mg |
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| Valine | 0.018mg |
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| Histidine | 0.014mg |
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| Fructose | 1.37g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
15%
21%
Minerals Daily Need Coverage Score
9%
15%
Comparison summary
Which food is lower in Cholesterol?
Tomato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tomato is lower in Sugar (difference - 2.87g)
Which food contains less Sodium?
Tomato contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Tomato is lower in Saturated Fat (difference - 0.142g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 23)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.4)
Which food is richer in minerals?
Marinara sauce is relatively richer in minerals
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.