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  6. Wheat germ oil vs. Marinara sauce

Wheat germ oil vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between Wheat germ oil and Marinara sauce

  • Wheat germ oil is richer in Vitamin E , and Vitamin K, yet Marinara sauce is richer in Vitamin B3, Vitamin B6, Iron, Potassium, Copper, and Fiber.
  • Daily need coverage for Vitamin E from Wheat germ oil is 980% higher.
  • Wheat germ oil contains 111 times more Saturated Fat than Marinara sauce. Wheat germ oil contains 18.8g of Saturated Fat, while Marinara sauce contains 0.17g.

Food types used in this article are Oil, wheat germ and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Wheat germ oil 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.
Wheat germ oil
Wheat germ oil
1
:
9
Marinara sauce
Marinara sauce
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Wheat germ oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Wheat germ oil
Wheat germ oil
3
:
7
Marinara sauce
Marinara sauce
Contains more Vitamin E +6125%
Contains more Vitamin K +77.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Wheat germ oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2989% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%
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 E +6125%
Contains more Vitamin K +77.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat germ oil
Wheat germ oil
1
:
4
Marinara sauce
Marinara sauce
Contains more Fats +6656.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Wheat germ oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +6656.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat germ oil
Wheat germ oil
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +3905.3%
Contains more Polyunsaturated fat +12045.7%
Contains less Saturated Fat -99.1%
Wheat germ oil
20% 16% 65%
Saturated Fat: 18.8 g
Monounsaturated Fat: 15.1 g
Polyunsaturated fat: 61.7 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 +3905.3%
Contains more Polyunsaturated fat +12045.7%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat germ oil Marinara sauce Opinion
Net carbs 0g 6.26g Marinara sauce
Protein 0g 1.41g Marinara sauce
Fats 100g 1.48g Wheat germ oil
Carbs 0g 8.06g Marinara sauce
Calories 884kcal 51kcal Wheat germ oil
Sugar 0g 5.5g Wheat germ oil
Fiber 0g 1.8g Marinara sauce
Calcium 0mg 27mg Marinara sauce
Iron 0mg 0.78mg Marinara sauce
Magnesium 0mg 18mg Marinara sauce
Phosphorus 0mg 34mg Marinara sauce
Potassium 0mg 319mg Marinara sauce
Sodium 0mg 30mg Wheat germ oil
Zinc 0mg 0.2mg Marinara sauce
Copper 0mg 0.081mg Marinara sauce
Manganese 0.137mg Marinara sauce
Selenium 0µg 1.1µg Marinara sauce
Vitamin A 0IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 149.4mg 2.4mg Wheat germ oil
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0mg 0.024mg Marinara sauce
Vitamin B2 0mg 0.061mg Marinara sauce
Vitamin B3 0mg 3.917mg Marinara sauce
Vitamin B6 0mg 0.173mg Marinara sauce
Folate 0µg 13µg Marinara sauce
Vitamin K 24.7µg 13.9µg Wheat germ oil
Cholesterol 0mg 2mg Wheat germ oil
Saturated Fat 18.8g 0.17g Marinara sauce
Monounsaturated Fat 15.1g 0.377g Wheat germ oil
Polyunsaturated fat 61.7g 0.508g Wheat germ oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat germ oil 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
254%
Wheat germ oil
23%
Marinara sauce
Minerals Daily Need Coverage Score
0%
Wheat germ oil
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Wheat germ oil
Wheat germ oil is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Wheat germ oil
Wheat germ oil contains less Sodium (difference - 30mg)
Which food is lower in Cholesterol?
Wheat germ oil
Wheat germ oil is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 18.63g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wheat germ oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171014/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.