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 more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +74.1% |
| Contains more ZincZinc | +105% |
| Contains more PhosphorusPhosphorus | +94.1% |
| Contains more ManganeseManganese | +53.3% |
| Contains more SeleniumSelenium | +127.3% |
| Contains more CopperCopper | +65.3% |
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 more Vitamin CVitamin C | +4360% |
| Contains more Vitamin B1Vitamin B1 | +195.8% |
| Contains more Vitamin B2Vitamin B2 | +91.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +630.9% |
| Contains more FolateFolate | +384.6% |
| Contains more CholineCholine | +36.5% |
| Contains more Vitamin EVitamin E | +207.7% |
| Contains more Vitamin B3Vitamin B3 | +513% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +100% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +21.4% |
| Contains more OtherOther | +90.8% |
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
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 | -77.1% |
| Contains more Mono. FatMonounsaturated fat | +3327.3% |
| Contains more Poly. FatPolyunsaturated 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 Cholesterol |
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| Lower in Sugar |
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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 | |
|
DV% diff. |
| Vitamin C | 89.2mg | 2mg | 97% |
| Vitamin K | 101.6µg | 13.9µg | 73% |
| Vitamin B3 | 0.639mg | 3.917mg | 20% |
| Folate | 63µg | 13µg | 13% |
| Vitamin E | 0.78mg | 2.4mg | 11% |
| Vitamin B5 | 0.573mg | 11% | |
| Phosphorus | 66mg | 34mg | 5% |
| Vitamin B2 | 0.117mg | 0.061mg | 4% |
| Copper | 0.049mg | 0.081mg | 4% |
| Vitamin B1 | 0.071mg | 0.024mg | 4% |
| Protein | 2.82g | 1.41g | 3% |
| Fiber | 2.6g | 1.8g | 3% |
| Polyunsaturated fat | 0.038g | 0.508g | 3% |
| Manganese | 0.21mg | 0.137mg | 3% |
| Selenium | 2.5µg | 1.1µg | 3% |
| Calcium | 47mg | 27mg | 2% |
| Zinc | 0.41mg | 0.2mg | 2% |
| Fats | 0.37g | 1.48g | 2% |
| Choline | 18.7mg | 13.7mg | 1% |
| Saturated fat | 0.039g | 0.17g | 1% |
| Monounsaturated fat | 0.011g | 0.377g | 1% |
| Calories | 34kcal | 51kcal | 1% |
| Fructose | 0.68g | 1% | |
| Iron | 0.73mg | 0.78mg | 1% |
| Magnesium | 21mg | 18mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 4.04g | 6.26g | N/A |
| Carbs | 6.64g | 8.06g | 0% |
| Potassium | 316mg | 319mg | 0% |
| Sugar | 1.7g | 5.5g | N/A |
| Sodium | 33mg | 30mg | 0% |
| Vitamin A | 31µg | 33µg | 0% |
| Vitamin B6 | 0.175mg | 0.173mg | 0% |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.088mg | 0% | |
| Isoleucine | 0.079mg | 0% | |
| Leucine | 0.129mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.117mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.059mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
59%
19%
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 Cholesterol?
Broccoli is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 3.8g)
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