Marinara sauce vs. Italian dressing — In-Depth Nutrition Comparison

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What are the differences between marinara sauce and italian dressing?

Marinara sauce is higher in vitamin B3, vitamin B6, fiber, copper, potassium, and iron, yet italian dressing is higher in vitamin E and fats.
Italian dressing's daily need coverage for sodium is 37% more.
The amount of sodium in marinara sauce is lower.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Salad dressing, italian dressing, commercial, reduced fat types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Marinara sauce

Italian dressing

Contains more MagnesiumMagnesium	+350%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+254.4%
Contains more IronIron	+212%
Contains more CopperCopper	+326.3%
Contains more ZincZinc	+233.3%
Contains more PhosphorusPhosphorus	+183.3%
Contains less SodiumSodium	-96.6%
Contains more ManganeseManganese	+372.4%

Contains more SeleniumSelenium

+45.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Marinara sauce

Italian dressing

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+3200%
Contains more Vitamin B1Vitamin B1	+100%
Contains more Vitamin B2Vitamin B2	+662.5%
Contains more Vitamin B3Vitamin B3	+4067%
Contains more Vitamin B6Vitamin B6	+214.5%
Contains more Vitamin KVitamin K	+11.2%
Contains more FolateFolate	+333.3%

Contains more Vitamin EVitamin E

+78.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	30mg	891mg	37%
Omega-3 (ALA)		0.441g	28%
Vitamin B3	3.917mg	0.094mg	24%
Polyunsaturated fat	0.508g	3.236g	18%
Omega-6 (Linoleic acid)		2.758g	16%
Vitamin E	2.4mg	4.28mg	13%
Vitamin B6	0.173mg	0.055mg	9%
Fats	1.48g	6.68g	8%
Potassium	319mg	90mg	7%
Iron	0.78mg	0.25mg	7%
Fiber	1.8g	0g	7%
Copper	0.081mg	0.019mg	7%
Fructose		5.05g	6%
Manganese	0.137mg	0.029mg	5%
Vitamin A	33µg	1µg	4%
Vitamin B2	0.061mg	0.008mg	4%
Calories	51kcal	102kcal	3%
Magnesium	18mg	4mg	3%
Phosphorus	34mg	12mg	3%
Folate	13µg	3µg	3%
Saturated fat	0.17g	0.833g	3%
Monounsaturated fat	0.377g	1.725g	3%
Protein	1.41g	0.39g	2%
Vitamin C	2mg	0mg	2%
Choline	13.7mg	3.3mg	2%
Carbs	8.06g	9.99g	1%
Cholesterol	2mg	0mg	1%
Calcium	27mg	15mg	1%
Zinc	0.2mg	0.06mg	1%
Selenium	1.1µg	1.6µg	1%
Vitamin B1	0.024mg	0.012mg	1%
Vitamin K	13.9µg	12.5µg	1%
Protein per 100 calories	2.8g	0.38g	N/A
Calories per 10 g protein	362kcal	2615kcal	N/A
Weight per 100 calories	196g	98g	N/A
Unsaturated / Saturated Fat ratio	5.2	6	N/A
Net carbs	6.26g	9.99g	N/A
Sugar	5.5g	9.16g	N/A
Trans fat		0.017g	N/A
Tryptophan		0.006mg	0%
Threonine		0.012mg	0%
Isoleucine		0.016mg	0%
Leucine		0.024mg	0%
Lysine		0.018mg	0%
Methionine		0.008mg	0%
Phenylalanine		0.013mg	0%
Valine		0.017mg	0%
Histidine		0.008mg	0%
Omega-6 (Gamma-linolenic acid)		0.017g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A