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  6. Flour vs. Marinara sauce

Flour vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between flour and marinara sauce?

  • Flour is higher in vitamin B1, selenium, iron, folate, vitamin B2, manganese, and vitamin B3, yet marinara sauce is higher in vitamin E, vitamin A, and vitamin K.
  • Flour's daily need coverage for vitamin B1 is 63% more.
  • Flour has 31 times more selenium than marinara sauce. While flour has 33.9µg of selenium, marinara sauce has only 1.1µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Flour 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.
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +494.9%
Contains more CopperCopper +77.8%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +217.6%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +397.8%
Contains more SeleniumSelenium +2981.8%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +198.1%

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.
Flour
Flour
5
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +3170.8%
Contains more Vitamin B2Vitamin B2 +709.8%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1307.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B6Vitamin B6 +293.2%
Contains more Vitamin KVitamin K +4533.3%
Contains more CholineCholine +31.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Marinara sauce DV% diff.
Vitamin B1 0.785mg 0.024mg 63%
Selenium 33.9µg 1.1µg 60%
Iron 4.64mg 0.78mg 48%
Folate 183µg 13µg 43%
Vitamin B2 0.494mg 0.061mg 33%
Manganese 0.682mg 0.137mg 24%
Carbs 76.31g 8.06g 23%
Protein 10.33g 1.41g 18%
Vitamin E 0.06mg 2.4mg 16%
Calories 364kcal 51kcal 16%
Vitamin B3 5.904mg 3.917mg 12%
Vitamin K 0.3µg 13.9µg 11%
Phosphorus 108mg 34mg 11%
Vitamin B6 0.044mg 0.173mg 10%
Vitamin B5 0.438mg 9%
Copper 0.144mg 0.081mg 7%
Potassium 107mg 319mg 6%
Zinc 0.7mg 0.2mg 5%
Vitamin A 0µg 33µg 4%
Fiber 2.7g 1.8g 4%
Vitamin C 0mg 2mg 2%
Polyunsaturated fat 0.413g 0.508g 1%
Magnesium 22mg 18mg 1%
Cholesterol 0mg 2mg 1%
Sodium 2mg 30mg 1%
Fats 0.98g 1.48g 1%
Choline 10.4mg 13.7mg 1%
Calcium 15mg 27mg 1%
Monounsaturated fat 0.087g 0.377g 1%
Net carbs 73.61g 6.26g N/A
Sugar 0.27g 5.5g N/A
Saturated fat 0.155g 0.17g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +632.6%
Contains more CarbsCarbs +846.8%
Contains more FatsFats +51%
Contains more WaterWater +633.1%
Contains more OtherOther +260.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 more Mono. FatMonounsaturated fat +333.3%
Contains more Poly. FatPolyunsaturated fat +23%
~equal in Saturated fat ~0.17g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.