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  6. Basil vs. Marinara sauce

Basil vs. Marinara sauce — In-Depth Nutrition Comparison

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Significant differences between basil and marinara sauce

  • Basil has more vitamin K, vitamin A, manganese, copper, iron, vitamin C, calcium, folate, and magnesium; however, marinara sauce is richer in vitamin B3.
  • Basil covers your daily vitamin K needs 334% more than marinara sauce.
  • Marinara sauce has 9 times less vitamin C than basil. Basil has 18mg of vitamin C, while marinara sauce has 2mg.

Specific food types used in this comparison are Basil, fresh and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Basil 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.
Basil
Basil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
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 +255.6%
Contains more CalciumCalcium +555.6%
Contains more IronIron +306.4%
Contains more CopperCopper +375.3%
Contains more ZincZinc +305%
Contains more PhosphorusPhosphorus +64.7%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +738%
Contains more SeleniumSelenium +266.7%
~equal in Potassium ~319mg

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.
Basil
Basil
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
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 +800%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2884.2%
Contains more FolateFolate +423.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +334.3%
Contains more Vitamin B6Vitamin B6 +11.6%
Contains more CholineCholine +20.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Marinara sauce DV% diff.
Vitamin K 414.8µg 13.9µg 334%
Manganese 1.148mg 0.137mg 44%
Copper 0.385mg 0.081mg 34%
Iron 3.17mg 0.78mg 30%
Vitamin A 264µg 33µg 26%
Vitamin B3 0.902mg 3.917mg 19%
Vitamin C 18mg 2mg 18%
Calcium 177mg 27mg 15%
Folate 68µg 13µg 14%
Magnesium 64mg 18mg 11%
Vitamin E 0.8mg 2.4mg 11%
Zinc 0.81mg 0.2mg 6%
Vitamin B5 0.209mg 4%
Protein 3.15g 1.41g 3%
Phosphorus 56mg 34mg 3%
Carbs 2.65g 8.06g 2%
Saturated fat 0.041g 0.17g 1%
Vitamin B6 0.155mg 0.173mg 1%
Monounsaturated fat 0.088g 0.377g 1%
Polyunsaturated fat 0.389g 0.508g 1%
Calories 23kcal 51kcal 1%
Vitamin B1 0.034mg 0.024mg 1%
Vitamin B2 0.076mg 0.061mg 1%
Selenium 0.3µg 1.1µg 1%
Sodium 4mg 30mg 1%
Fiber 1.6g 1.8g 1%
Potassium 295mg 319mg 1%
Cholesterol 0mg 2mg 1%
Fats 0.64g 1.48g 1%
Net carbs 1.05g 6.26g N/A
Sugar 0.3g 5.5g N/A
Choline 11.4mg 13.7mg 0%
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 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 +123.4%
Contains more FatsFats +131.3%
Contains more CarbsCarbs +204.2%
Contains more OtherOther +10.7%
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 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 less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +328.4%
Contains more Poly. FatPolyunsaturated fat +30.6%

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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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.