Vegetable soup vs. Marinara sauce — In-Depth Nutrition Comparison
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Summary of differences between vegetable soup and marinara sauce
- Vegetable soup has more copper, vitamin B1, vitamin A, and selenium; however, marinara sauce is higher in vitamin B3, vitamin K, and vitamin E.
- Vegetable soup covers your daily need for copper, 17% more than marinara sauce.
- Vegetable soup has 13 times more sodium than marinara sauce. While vegetable soup has 385mg of sodium, marinara sauce has only 30mg.
These are the specific foods used in this comparison Soup, vegetable, canned, low sodium, condensed 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 more MagnesiumMagnesium | +38.9% |
| Contains more PotassiumPotassium | +35.7% |
| Contains more CopperCopper | +186.4% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +32.4% |
| Contains more ManganeseManganese | +82.5% |
| Contains more SeleniumSelenium | +263.6% |
| Contains more CalciumCalcium | +35% |
| Contains more IronIron | +18.2% |
| Contains less SodiumSodium | -92.2% |
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 AVitamin A | +164.8% |
| Contains more Vitamin B1Vitamin B1 | +354.2% |
| Contains more Vitamin B2Vitamin B2 | +50.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin EVitamin E | +67.8% |
| Contains more Vitamin B3Vitamin B3 | +154.4% |
| Contains more Vitamin KVitamin K | +231% |
| Contains more CholineCholine | +52.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.9 g
Carbs:
12.11 g
Water:
82.79 g
Other:
2 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +56% |
| Contains more CarbsCarbs | +50.2% |
| Contains more OtherOther | +20.5% |
| Contains more FatsFats | +64.4% |
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.147 g
Monounsaturated fat:
Mono. Fat
0.203 g
Polyunsaturated fat:
Poly. Fat
0.403 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 | -13.5% |
| Contains more Mono. FatMonounsaturated fat | +85.7% |
| Contains more Poly. FatPolyunsaturated fat | +26.1% |
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 Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 65kcal | 51kcal |
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| Protein | 2.2g | 1.41g |
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| Fats | 0.9g | 1.48g |
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| Vitamin C | 0.8mg | 2mg |
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| Net carbs | 10.01g | 6.26g |
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| Carbs | 12.11g | 8.06g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 25mg | 18mg |
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| Calcium | 20mg | 27mg |
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| Potassium | 433mg | 319mg |
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| Iron | 0.66mg | 0.78mg |
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| Sugar | 4.31g | 5.5g |
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| Fiber | 2.1g | 1.8g |
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| Copper | 0.232mg | 0.081mg |
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| Zinc | 0.4mg | 0.2mg |
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| Phosphorus | 45mg | 34mg |
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| Sodium | 385mg | 30mg |
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| Vitamin A | 1721IU | 650IU |
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| Vitamin A | 86µg | 33µg |
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| Vitamin E | 1.43mg | 2.4mg |
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| Manganese | 0.25mg | 0.137mg |
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| Selenium | 4µg | 1.1µg |
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| Vitamin B1 | 0.109mg | 0.024mg |
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| Vitamin B2 | 0.092mg | 0.061mg |
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| Vitamin B3 | 1.54mg | 3.917mg |
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| Vitamin B5 | 0.346mg |
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| Vitamin B6 | 0.167mg | 0.173mg |
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| Vitamin K | 4.2µg | 13.9µg |
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| Folate | 12µg | 13µg |
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| Choline | 9mg | 13.7mg |
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| Saturated Fat | 0.147g | 0.17g |
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| Monounsaturated fat | 0.203g | 0.377g |
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| Polyunsaturated fat | 0.403g | 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 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
23%
21%
Minerals Daily Need Coverage Score
30%
15%
Comparison summary
Which food is lower in Cholesterol?
Vegetable soup is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Vegetable soup is lower in Sugar (difference - 1.19g)
Which food is lower in Saturated Fat?
Vegetable soup is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Vegetable soup is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 355mg)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 60)
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.