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Vegetable vs. Marinara sauce — In-Depth Nutrition Comparison

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Significant differences between vegetable and marinara sauce

  • Vegetable has more vitamin A, manganese, fiber, and vitamin K; however, marinara sauce is richer in vitamin B3, vitamin E, and vitamin B6.
  • Vegetable covers your daily vitamin A needs 73% more than marinara sauce.
  • Marinara sauce has 3 times less manganese than vegetable. Vegetable has 0.379mg of manganese, while marinara sauce has 0.137mg.
  • Vegetable contains less sugar.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Vegetable vs Marinara sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +22.2%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +176.6%
Contains more PotassiumPotassium +88.8%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +266.7%
~equal in Calcium ~27mg
~equal in Iron ~0.78mg
~equal in Copper ~0.081mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +548.5%
Contains more Vitamin B1Vitamin B1 +195.8%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +69.1%
Contains more FolateFolate +46.2%
Contains more CholineCholine +75.9%
Contains more Vitamin EVitamin E +531.6%
Contains more Vitamin B3Vitamin B3 +360.3%
Contains more Vitamin B6Vitamin B6 +133.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +102.8%
Contains more CarbsCarbs +62.4%
Contains more FatsFats +886.7%
Contains more OtherOther +147.8%
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
16% 36% 48%
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 -81.8%
Contains more Mono. FatMonounsaturated fat +3670%
Contains more Poly. FatPolyunsaturated fat +605.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Marinara sauce DV% diff.
Vitamin A 214µg 33µg 20%
Vitamin B3 0.851mg 3.917mg 19%
Vitamin E 0.38mg 2.4mg 13%
Manganese 0.379mg 0.137mg 11%
Fiber 4.4g 1.8g 10%
Vitamin B6 0.074mg 0.173mg 8%
Vitamin K 23.5µg 13.9µg 8%
Vitamin B2 0.12mg 0.061mg 5%
Vitamin B1 0.071mg 0.024mg 4%
Potassium 169mg 319mg 4%
Vitamin B5 0.151mg 3%
Zinc 0.49mg 0.2mg 3%
Polyunsaturated fat 0.072g 0.508g 3%
Protein 2.86g 1.41g 3%
Folate 19µg 13µg 2%
Choline 24.1mg 13.7mg 2%
Phosphorus 51mg 34mg 2%
Carbs 13.09g 8.06g 2%
Fats 0.15g 1.48g 2%
Saturated fat 0.031g 0.17g 1%
Monounsaturated fat 0.01g 0.377g 1%
Calories 65kcal 51kcal 1%
Selenium 0.3µg 1.1µg 1%
Cholesterol 0mg 2mg 1%
Magnesium 22mg 18mg 1%
Vitamin C 3.2mg 2mg 1%
Net carbs 8.69g 6.26g N/A
Calcium 25mg 27mg 0%
Iron 0.82mg 0.78mg 0%
Sugar 3.12g 5.5g N/A
Copper 0.083mg 0.081mg 0%
Sodium 35mg 30mg 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Vegetable
19%
Marinara sauce
Minerals Daily Need Coverage Score
19%
Vegetable
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 2.38g)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.139g)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 66)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.5)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.