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  6. Marinara sauce vs. Olive

Marinara sauce vs. Olive — In-Depth Nutrition Comparison

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How are marinara sauce and olive different?

  • Marinara sauce is higher in vitamin B3, vitamin B6, vitamin K, and potassium; however, olive is richer in iron, copper, fats, and calcium.
  • Daily need coverage for iron for olive is 32% higher.
  • Marinara sauce contains 106 times more vitamin B3 than olive. While marinara sauce contains 3.917mg of vitamin B3, olive contains only 0.037mg.
  • Marinara sauce has less saturated fat.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Marinara sauce vs Olive infographic
Infographic link

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.
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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +3887.5%
Contains more PhosphorusPhosphorus +1033.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +585%
Contains more SeleniumSelenium +22.2%
Contains more CalciumCalcium +225.9%
Contains more IronIron +323.1%
Contains more CopperCopper +209.9%
~equal in Zinc ~0.22mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 11% 48% 6% 14% 73% 0% 40% 0% 35% 9.8%
Olive
Olive
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin AVitamin A +65%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +10486.5%
Contains more Vitamin B6Vitamin B6 +1822.2%
Contains more Vitamin KVitamin K +892.9%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Olive DV% diff.
Iron 0.78mg 3.3mg 32%
Sodium 30mg 735mg 31%
Vitamin B3 3.917mg 0.037mg 24%
Copper 0.081mg 0.251mg 19%
Monounsaturated fat 0.377g 7.888g 19%
Fats 1.48g 10.68g 14%
Vitamin B6 0.173mg 0.009mg 13%
Vitamin K 13.9µg 1.4µg 10%
Potassium 319mg 8mg 9%
Calcium 27mg 88mg 6%
Fiber 1.8g 3.2g 6%
Saturated fat 0.17g 1.415g 6%
Vitamin E 2.4mg 1.65mg 5%
Manganese 0.137mg 0.02mg 5%
Vitamin B2 0.061mg 0mg 5%
Phosphorus 34mg 3mg 4%
Calories 51kcal 115kcal 3%
Magnesium 18mg 4mg 3%
Folate 13µg 0µg 3%
Polyunsaturated fat 0.508g 0.911g 3%
Vitamin B1 0.024mg 0.003mg 2%
Protein 1.41g 0.84g 1%
Vitamin C 2mg 0.9mg 1%
Carbs 8.06g 6.26g 1%
Cholesterol 2mg 0mg 1%
Vitamin A 33µg 20µg 1%
Choline 13.7mg 10.3mg 1%
Protein per 100 calories 2.8g 0.73g N/A
Calories per 10 g protein 362kcal 1369kcal N/A
Weight per 100 calories 196g 87g N/A
Unsaturated / Saturated Fat ratio 5.2 6.2 N/A
Net carbs 6.26g 3.06g N/A
Sugar 5.5g 0g N/A
Zinc 0.2mg 0.22mg 0%
Selenium 1.1µg 0.9µg 0%
Vitamin B5 0.015mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +67.9%
Contains more CarbsCarbs +28.8%
Contains more FatsFats +621.6%
~equal in Water ~79.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +1992.3%
Contains more Poly. FatPolyunsaturated fat +79.3%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.