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  6. Turkey meat vs. Marinara sauce

Turkey meat vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between Turkey meat and Marinara sauce

  • Turkey meat has more Selenium, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, Zinc, Vitamin B2, and Choline, however, Marinara sauce has more Vitamin E .
  • Turkey meat's daily need coverage for Selenium is 52% more.
  • Marinara sauce is lower in Cholesterol.

The food varieties used in the comparison are Turkey, whole, meat and skin, cooked, roasted and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Turkey meat 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.
Turkey meat
Turkey meat
6
:
4
Marinara sauce
Marinara sauce
Contains more Iron +39.7%
Contains more Magnesium +66.7%
Contains more Phosphorus +555.9%
Contains more Zinc +1140%
Contains more Copper +14.8%
Contains more Selenium +2609.1%
Contains more Calcium +92.9%
Contains more Potassium +33.5%
Contains less Sodium -70.9%
Contains more Manganese +878.6%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Iron +39.7%
Contains more Magnesium +66.7%
Contains more Phosphorus +555.9%
Contains more Zinc +1140%
Contains more Copper +14.8%
Contains more Selenium +2609.1%
Contains more Calcium +92.9%
Contains more Potassium +33.5%
Contains less Sodium -70.9%
Contains more Manganese +878.6%

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.
Turkey meat
Turkey meat
7
:
5
Marinara sauce
Marinara sauce
Contains more Vitamin D +∞%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B3 +144.4%
Contains more Vitamin B6 +256.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1566.7%
Contains more Vitamin E +3328.6%
Contains more Vitamin C +∞%
Contains more Folate +44.4%
Contains more Vitamin K +∞%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +360.7%
Contains more Vitamin B3 +144.4%
Contains more Vitamin B6 +256.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1566.7%
Contains more Vitamin E +3328.6%
Contains more Vitamin C +∞%
Contains more Folate +44.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
3
Marinara sauce
Marinara sauce
Contains more Protein +1924.8%
Contains more Fats +399.3%
Contains more Carbs +13333.3%
Contains more Water +37.6%
Contains more Other +245.8%
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +1924.8%
Contains more Fats +399.3%
Contains more Carbs +13333.3%
Contains more Water +37.6%
Contains more Other +245.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +602.1%
Contains more Polyunsaturated fat +317.1%
Contains less Saturated Fat -92.1%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Monounsaturated Fat +602.1%
Contains more Polyunsaturated fat +317.1%
Contains less Saturated Fat -92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Marinara sauce Opinion
Net carbs 0.06g 6.26g Marinara sauce
Protein 28.55g 1.41g Turkey meat
Fats 7.39g 1.48g Turkey meat
Carbs 0.06g 8.06g Marinara sauce
Calories 189kcal 51kcal Turkey meat
Sugar 0g 5.5g Turkey meat
Fiber 0g 1.8g Marinara sauce
Calcium 14mg 27mg Marinara sauce
Iron 1.09mg 0.78mg Turkey meat
Magnesium 30mg 18mg Turkey meat
Phosphorus 223mg 34mg Turkey meat
Potassium 239mg 319mg Marinara sauce
Sodium 103mg 30mg Marinara sauce
Zinc 2.48mg 0.2mg Turkey meat
Copper 0.093mg 0.081mg Turkey meat
Manganese 0.014mg 0.137mg Marinara sauce
Selenium 29.8µg 1.1µg Turkey meat
Vitamin A 39IU 650IU Marinara sauce
Vitamin A RAE 12µg 33µg Marinara sauce
Vitamin E 0.07mg 2.4mg Marinara sauce
Vitamin D 15IU 0IU Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.045mg 0.024mg Turkey meat
Vitamin B2 0.281mg 0.061mg Turkey meat
Vitamin B3 9.573mg 3.917mg Turkey meat
Vitamin B5 0.948mg Turkey meat
Vitamin B6 0.616mg 0.173mg Turkey meat
Folate 9µg 13µg Marinara sauce
Vitamin B12 1.02µg 0µg Turkey meat
Vitamin K 0µg 13.9µg Marinara sauce
Tryptophan 0.291mg Turkey meat
Threonine 1.004mg Turkey meat
Isoleucine 0.796mg Turkey meat
Leucine 1.925mg Turkey meat
Lysine 2.282mg Turkey meat
Methionine 0.724mg Turkey meat
Phenylalanine 0.903mg Turkey meat
Valine 0.902mg Turkey meat
Histidine 0.749mg Turkey meat
Cholesterol 109mg 2mg Marinara sauce
Trans Fat 0.101g Marinara sauce
Saturated Fat 2.155g 0.17g Marinara sauce
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Monounsaturated Fat 2.647g 0.377g Turkey meat
Polyunsaturated fat 2.119g 0.508g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Turkey meat
23%
Marinara sauce
Minerals Daily Need Coverage Score
46%
Turkey meat
15%
Marinara sauce

Comparison summary

Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 107mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 1.985g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.