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Avocado vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and marinara sauce

  • Avocadoes have more fiber, folate, copper, vitamin C, vitamin B6, vitamin K, and vitamin B2; however, marinara sauce is higher in vitamin B3 and vitamin A.
  • Avocadoes cover your daily need for fiber, 20% more than marinara sauce.
  • Avocadoes have 13 times more saturated fat than marinara sauce. While avocadoes have 2.126g of saturated fat, marinara sauce has only 0.17g.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Avocado vs Marinara sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +52%
Contains more CopperCopper +134.6%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -76.7%
Contains more CalciumCalcium +125%
Contains more IronIron +41.8%
Contains more SeleniumSelenium +175%
~equal in Manganese ~0.137mg

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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +179.2%
Contains more Vitamin B2Vitamin B2 +113.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +48.6%
Contains more Vitamin KVitamin K +51.1%
Contains more FolateFolate +523.1%
Contains more Vitamin AVitamin A +371.4%
Contains more Vitamin EVitamin E +15.9%
Contains more Vitamin B3Vitamin B3 +125.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.7mg

All nutrients comparison - raw data values

Nutrient Avocado Marinara sauce DV% diff.
Vitamin B5 1.389mg 28%
Monounsaturated fat 9.799g 0.377g 24%
Fats 14.66g 1.48g 20%
Fiber 6.7g 1.8g 20%
Folate 81µg 13µg 17%
Vitamin B3 1.738mg 3.917mg 14%
Copper 0.19mg 0.081mg 12%
Vitamin C 10mg 2mg 9%
Polyunsaturated fat 1.816g 0.508g 9%
Saturated fat 2.126g 0.17g 9%
Vitamin K 21µg 13.9µg 6%
Vitamin B6 0.257mg 0.173mg 6%
Calories 160kcal 51kcal 5%
Vitamin B2 0.13mg 0.061mg 5%
Potassium 485mg 319mg 5%
Vitamin B1 0.067mg 0.024mg 4%
Zinc 0.64mg 0.2mg 4%
Phosphorus 52mg 34mg 3%
Vitamin A 7µg 33µg 3%
Magnesium 29mg 18mg 3%
Iron 0.55mg 0.78mg 3%
Vitamin E 2.07mg 2.4mg 2%
Calcium 12mg 27mg 2%
Sodium 7mg 30mg 1%
Cholesterol 0mg 2mg 1%
Protein 2g 1.41g 1%
Selenium 0.4µg 1.1µg 1%
Carbs 8.53g 8.06g 0%
Net carbs 1.83g 6.26g N/A
Sugar 0.66g 5.5g N/A
Starch 0.11g 0%
Manganese 0.142mg 0.137mg 0%
Choline 14.2mg 13.7mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +41.8%
Contains more FatsFats +890.5%
Contains more WaterWater +19.3%
~equal in Carbs ~8.06g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +2499.2%
Contains more Poly. FatPolyunsaturated fat +257.5%
Contains less Sat. FatSaturated fat -92%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.