Yogurt vs. Marinara sauce — In-Depth Nutrition Comparison
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Important differences between yogurt and marinara sauce
- Yogurt has more vitamin B12, vitamin B2, selenium, and phosphorus; however, marinara sauce has more vitamin B3, vitamin E, vitamin A, vitamin K, iron, and vitamin B6.
- Yogurt's daily need coverage for vitamin B12 is 31% more.
- Yogurt has 9 times more selenium than marinara sauce. Yogurt has 9.7µg of selenium, while marinara sauce has 1.1µg.
The food varieties used in the comparison are Yogurt, Greek, plain, nonfat 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 CalciumCalcium | +307.4% |
| Contains more ZincZinc | +160% |
| Contains more PhosphorusPhosphorus | +297.1% |
| Contains more SeleniumSelenium | +781.8% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more PotassiumPotassium | +126.2% |
| Contains more IronIron | +1014.3% |
| Contains more CopperCopper | +376.5% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +1422.2% |
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 B2Vitamin B2 | +355.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3200% |
| Contains more Vitamin EVitamin E | +23900% |
| Contains more Vitamin B3Vitamin B3 | +1783.2% |
| Contains more Vitamin B6Vitamin B6 | +174.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +85.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B3 | 0.208mg | 3.917mg | 23% |
| Protein | 10.19g | 1.41g | 18% |
| Vitamin B2 | 0.278mg | 0.061mg | 17% |
| Vitamin E | 0.01mg | 2.4mg | 16% |
| Selenium | 9.7µg | 1.1µg | 16% |
| Phosphorus | 135mg | 34mg | 14% |
| Vitamin K | 0µg | 13.9µg | 12% |
| Iron | 0.07mg | 0.78mg | 9% |
| Vitamin B6 | 0.063mg | 0.173mg | 8% |
| Calcium | 110mg | 27mg | 8% |
| Fiber | 0g | 1.8g | 7% |
| Vitamin B5 | 0.331mg | 7% | |
| Copper | 0.017mg | 0.081mg | 7% |
| Manganese | 0.009mg | 0.137mg | 6% |
| Potassium | 141mg | 319mg | 5% |
| Vitamin A | 1µg | 33µg | 4% |
| Zinc | 0.52mg | 0.2mg | 3% |
| Polyunsaturated fat | 0.012g | 0.508g | 3% |
| Magnesium | 11mg | 18mg | 2% |
| Folate | 7µg | 13µg | 2% |
| Vitamin C | 0mg | 2mg | 2% |
| Fats | 0.39g | 1.48g | 2% |
| Monounsaturated fat | 0.053g | 0.377g | 1% |
| Cholesterol | 5mg | 2mg | 1% |
| Carbs | 3.6g | 8.06g | 1% |
| Calories | 59kcal | 51kcal | 0% |
| Net carbs | 3.6g | 6.26g | N/A |
| Sugar | 3.24g | 5.5g | N/A |
| Sodium | 36mg | 30mg | 0% |
| Vitamin B1 | 0.023mg | 0.024mg | 0% |
| Trans fat | 0.006g | N/A | |
| Choline | 15.1mg | 13.7mg | 0% |
| Saturated fat | 0.117g | 0.17g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +622.7% |
| Contains more FatsFats | +279.5% |
| Contains more CarbsCarbs | +123.9% |
| Contains more OtherOther | +130.6% |
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 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 | -31.2% |
| Contains more Mono. FatMonounsaturated fat | +611.3% |
| Contains more Poly. FatPolyunsaturated fat | +4133.3% |
