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  6. White Bread vs. Marinara sauce

White Bread vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between White Bread and Marinara sauce

  • White Bread is higher in Vitamin B1, Selenium, Iron, Folate, Manganese, Vitamin B2, and Calcium, yet Marinara sauce is higher in Vitamin E , and Vitamin K.
  • White Bread covers your daily Vitamin B1 needs 42% more than Marinara sauce.
  • White Bread contains 20 times more Selenium than Marinara sauce. While White Bread contains 22µg of Selenium, Marinara sauce contains only 1.1µg.
  • The amount of Sodium in Marinara sauce is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

White Bread 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.
White Bread
White Bread
8
:
2
Marinara sauce
Marinara sauce
Contains more Calcium +433.3%
Contains more Iron +362.8%
Contains more Magnesium +27.8%
Contains more Phosphorus +188.2%
Contains more Zinc +270%
Contains more Copper +24.7%
Contains more Manganese +291.2%
Contains more Selenium +1900%
Contains more Potassium +153.2%
Contains less Sodium -93.9%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +433.3%
Contains more Iron +362.8%
Contains more Magnesium +27.8%
Contains more Phosphorus +188.2%
Contains more Zinc +270%
Contains more Copper +24.7%
Contains more Manganese +291.2%
Contains more Selenium +1900%
Contains more Potassium +153.2%
Contains less Sodium -93.9%

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.
White Bread
White Bread
5
:
5
Marinara sauce
Marinara sauce
Contains more Vitamin B1 +2120.8%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +22%
Contains more Folate +753.8%
Contains more Vitamin A +64900%
Contains more Vitamin E +990.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +98.9%
Contains more Vitamin K +6850%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 B1 +2120.8%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +22%
Contains more Folate +753.8%
Contains more Vitamin A +64900%
Contains more Vitamin E +990.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +98.9%
Contains more Vitamin K +6850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Marinara sauce
Marinara sauce
Contains more Protein +527.7%
Contains more Fats +125%
Contains more Carbs +513.2%
Contains more Other +19.3%
Contains more Water +140%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +527.7%
Contains more Fats +125%
Contains more Carbs +513.2%
Contains more Other +19.3%
Contains more Water +140%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Marinara sauce
Marinara sauce
Contains more Monounsaturated Fat +58.9%
Contains more Polyunsaturated fat +215.4%
Contains less Saturated Fat -75.6%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 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 +58.9%
Contains more Polyunsaturated fat +215.4%
Contains less Saturated Fat -75.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Marinara sauce Opinion
Net carbs 46.72g 6.26g White Bread
Protein 8.85g 1.41g White Bread
Fats 3.33g 1.48g White Bread
Carbs 49.42g 8.06g White Bread
Calories 266kcal 51kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 5.5g Marinara sauce
Fiber 2.7g 1.8g White Bread
Calcium 144mg 27mg White Bread
Iron 3.61mg 0.78mg White Bread
Magnesium 23mg 18mg White Bread
Phosphorus 98mg 34mg White Bread
Potassium 126mg 319mg Marinara sauce
Sodium 490mg 30mg Marinara sauce
Zinc 0.74mg 0.2mg White Bread
Copper 0.101mg 0.081mg White Bread
Manganese 0.536mg 0.137mg White Bread
Selenium 22µg 1.1µg White Bread
Vitamin A 1IU 650IU Marinara sauce
Vitamin A RAE 0µg 33µg Marinara sauce
Vitamin E 0.22mg 2.4mg Marinara sauce
Vitamin C 0mg 2mg Marinara sauce
Vitamin B1 0.533mg 0.024mg White Bread
Vitamin B2 0.243mg 0.061mg White Bread
Vitamin B3 4.78mg 3.917mg White Bread
Vitamin B5 0.536mg White Bread
Vitamin B6 0.087mg 0.173mg Marinara sauce
Folate 111µg 13µg White Bread
Vitamin K 0.2µg 13.9µg Marinara sauce
Cholesterol 0mg 2mg White Bread
Trans Fat 0.027g Marinara sauce
Saturated Fat 0.698g 0.17g Marinara sauce
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.377g White Bread
Polyunsaturated fat 1.602g 0.508g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
23%
Marinara sauce
Minerals Daily Need Coverage Score
56%
White Bread
15%
Marinara sauce

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is lower in Cholesterol?
White Bread
White Bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 460mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.528g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 73)
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.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.