Marinara sauce (jarred) vs Salsa (tomato, canned)
Both count toward 30 plants a week.
| Marinara sauce (jarred) | Salsa (tomato, canned) | |
|---|---|---|
| Protein · per 100 g | 1.4 g | 1.4 g |
| Carbs · per 100 g | 8.1 g | 6.7 g |
| Fat · per 100 g | 1.5 g | 0.2 g |
| Fiber · per 100 g | 1.8 g | 1.8 g |
| Energy · per 100 g | 51.0 kcal | 34.0 kcal |
| Protein · per 100 kcal | 2.8 g | 4.2 g |
| To hit 30 g protein | 2128 g · 1085 kcal | 2083 g · 708 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Salsa (tomato, canned) delivers 1.5× the protein per calorie of Marinara sauce (jarred) (4.2 g vs 2.8 g per 100 kcal).
More protein / 100 g: SalsaLighter per 100 g: SalsaSmaller 30 g portion: Salsa
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.