Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yolk vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

Differences between yolk and marinara sauce

  • Marinara sauce contains less choline, selenium, vitamin B12, phosphorus, vitamin D, vitamin B2, folate, and iron than yolk.
  • Yolk's daily need coverage for cholesterol is 361% higher.
  • The amount of cholesterol in marinara sauce is lower.

The food types used in this comparison are Egg, yolk, raw, fresh and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Yolk 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.
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 CalciumCalcium +377.8%
Contains more IronIron +250%
Contains more ZincZinc +1050%
Contains more PhosphorusPhosphorus +1047.1%
Contains more SeleniumSelenium +4990.9%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +192.7%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +149.1%
~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.
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 AVitamin A +1054.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +633.3%
Contains more Vitamin B2Vitamin B2 +765.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +102.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1023.1%
Contains more CholineCholine +5886.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +16220.8%
Contains more Vitamin KVitamin K +1885.7%
~equal in Vitamin E ~2.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +1024.8%
Contains more FatsFats +1693.2%
Contains more CarbsCarbs +124.5%
Contains more WaterWater +67.1%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 +3013.5%
Contains more Poly. FatPolyunsaturated fat +727.6%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Marinara sauce DV% diff.
Cholesterol 1085mg 2mg 361%
Choline 820.2mg 13.7mg 147%
Selenium 56µg 1.1µg 100%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 60%
Phosphorus 390mg 34mg 51%
Saturated fat 9.551g 0.17g 43%
Fats 26.54g 1.48g 39%
Vitamin A 381µg 33µg 39%
Vitamin B2 0.528mg 0.061mg 36%
Folate 146µg 13µg 33%
Protein 15.86g 1.41g 29%
Monounsaturated fat 11.738g 0.377g 28%
Vitamin D 5.4µg 0µg 27%
Vitamin D 218IU 0IU 27%
Polyunsaturated fat 4.204g 0.508g 25%
Vitamin B3 0.024mg 3.917mg 24%
Iron 2.73mg 0.78mg 24%
Zinc 2.3mg 0.2mg 19%
Vitamin B6 0.35mg 0.173mg 14%
Calories 322kcal 51kcal 14%
Vitamin B1 0.176mg 0.024mg 13%
Vitamin K 0.7µg 13.9µg 11%
Calcium 129mg 27mg 10%
Fiber 0g 1.8g 7%
Potassium 109mg 319mg 6%
Manganese 0.055mg 0.137mg 4%
Magnesium 5mg 18mg 3%
Vitamin C 0mg 2mg 2%
Sodium 48mg 30mg 1%
Carbs 3.59g 8.06g 1%
Vitamin E 2.58mg 2.4mg 1%
Net carbs 3.59g 6.26g N/A
Sugar 0.56g 5.5g N/A
Copper 0.077mg 0.081mg 0%
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
114%
Yolk
19%
Marinara sauce
Minerals Daily Need Coverage Score
73%
Yolk
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 4.94g)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 1083mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 9.381g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1)
Which food is richer in minerals?
?
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.