Broccoli vs. Marinara sauce — In-Depth Nutrition Comparison
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What are the main differences between Broccoli and Marinara sauce?
- Broccoli is richer in Vitamin C, Vitamin K, and Folate, yet Marinara sauce is richer in Vitamin B3, and Vitamin E .
- Broccoli's daily need coverage for Vitamin C is 97% higher.
- Broccoli has 7 times more Vitamin K than Marinara sauce. Broccoli has 101.6µg of Vitamin K, while Marinara sauce has 13.9µg.
- Broccoli contains less Sugar.
We used Broccoli, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.
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.
Contains
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Calcium
+74.1%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+94.1%
Contains
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Zinc
+105%
Contains
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Manganese
+53.3%
Contains
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Selenium
+127.3%
Contains
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Copper
+65.3%
Equal in Iron - 0.78
Equal in Potassium - 319
Equal in Sodium - 30
Contains
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Calcium
+74.1%
Contains
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Magnesium
+16.7%
Contains
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Phosphorus
+94.1%
Contains
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Zinc
+105%
Contains
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Manganese
+53.3%
Contains
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Selenium
+127.3%
Contains
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Copper
+65.3%
Equal in Iron - 0.78
Equal in Potassium - 319
Equal in Sodium - 30
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.
:
Contains
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Vitamin C
+4360%
Contains
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Vitamin B1
+195.8%
Contains
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Vitamin B2
+91.8%
Contains
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Folate
+384.6%
Contains
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Vitamin K
+630.9%
Contains
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Vitamin E
+207.7%
Contains
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Vitamin B3
+513%
Equal in Vitamin A - 650
Equal in Vitamin B6 - 0.173
Contains
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Vitamin C
+4360%
Contains
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Vitamin B1
+195.8%
Contains
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Vitamin B2
+91.8%
Contains
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Folate
+384.6%
Contains
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Vitamin K
+630.9%
Contains
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Vitamin E
+207.7%
Contains
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Vitamin B3
+513%
Equal in Vitamin A - 650
Equal in Vitamin B6 - 0.173
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+100%
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Fats
+300%
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Carbs
+21.4%
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Other
+90.8%
Equal in Water - 87.39
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
Contains
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Protein
+100%
Contains
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Fats
+300%
Contains
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Carbs
+21.4%
Contains
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Other
+90.8%
Equal in Water - 87.39
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-77.1%
Contains
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Monounsaturated Fat
+3327.3%
Contains
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Polyunsaturated fat
+1236.8%
Saturated Fat:
0.039 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.038 g
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.377 g
Polyunsaturated fat:
0.508 g
Contains
less
Saturated Fat
-77.1%
Contains
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Monounsaturated Fat
+3327.3%
Contains
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Polyunsaturated fat
+1236.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 4.04g | 6.26g |
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| Protein | 2.82g | 1.41g |
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| Fats | 0.37g | 1.48g |
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| Carbs | 6.64g | 8.06g |
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| Calories | 34kcal | 51kcal |
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| Fructose | 0.68g |
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| Sugar | 1.7g | 5.5g |
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| Fiber | 2.6g | 1.8g |
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| Calcium | 47mg | 27mg |
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| Iron | 0.73mg | 0.78mg |
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| Magnesium | 21mg | 18mg |
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| Phosphorus | 66mg | 34mg |
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| Potassium | 316mg | 319mg |
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| Sodium | 33mg | 30mg |
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| Zinc | 0.41mg | 0.2mg |
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| Copper | 0.049mg | 0.081mg |
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| Manganese | 0.21mg | 0.137mg |
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| Selenium | 2.5µg | 1.1µg |
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| Vitamin A | 623IU | 650IU |
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| Vitamin A RAE | 31µg | 33µg |
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| Vitamin E | 0.78mg | 2.4mg |
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| Vitamin C | 89.2mg | 2mg |
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| Vitamin B1 | 0.071mg | 0.024mg |
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| Vitamin B2 | 0.117mg | 0.061mg |
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| Vitamin B3 | 0.639mg | 3.917mg |
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| Vitamin B5 | 0.573mg |
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| Vitamin B6 | 0.175mg | 0.173mg |
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| Folate | 63µg | 13µg |
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| Vitamin K | 101.6µg | 13.9µg |
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| Tryptophan | 0.033mg |
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| Threonine | 0.088mg |
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| Isoleucine | 0.079mg |
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| Leucine | 0.129mg |
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| Lysine | 0.135mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.117mg |
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| Valine | 0.125mg |
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| Histidine | 0.059mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.039g | 0.17g |
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| Monounsaturated Fat | 0.011g | 0.377g |
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| Polyunsaturated fat | 0.038g | 0.508g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
23%
Minerals Daily Need Coverage Score
19%
15%
Comparison summary
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 3.8g)
Which food is lower in Cholesterol?
Broccoli is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 0.131g)
Which food is richer in minerals?
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins