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  6. Brussels sprouts vs. Marinara sauce

Brussels sprouts vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and marinara sauce

  • Brussels sprouts are richer in vitamin K, vitamin C, folate, vitamin B1, manganese, fiber, and iron, yet marinara sauce is richer in vitamin B3 and vitamin E.
  • Daily need coverage for vitamin K for Brussels sprouts is 136% higher.
  • Brussels sprouts contain 43 times more vitamin C than marinara sauce. Brussels sprouts contain 85mg of vitamin C, while marinara sauce contains 2mg.

Food types used in this article are Brussels sprouts, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Brussels sprouts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +27.8%
Contains more CalciumCalcium +55.6%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +79.5%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +146%
Contains more SeleniumSelenium +45.5%
Contains more CopperCopper +15.7%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 +4150%
Contains more Vitamin AVitamin A +15.2%
Contains more Vitamin B1Vitamin B1 +479.2%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin KVitamin K +1173.4%
Contains more FolateFolate +369.2%
Contains more CholineCholine +39.4%
Contains more Vitamin EVitamin E +172.7%
Contains more Vitamin B3Vitamin B3 +425.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Marinara sauce DV% diff.
Polyunsaturated fat 153g 0.508g 1017%
Vitamin K 177µg 13.9µg 136%
Vitamin C 85mg 2mg 92%
Vitamin B3 0.745mg 3.917mg 20%
Folate 61µg 13µg 12%
Vitamin B1 0.139mg 0.024mg 10%
Vitamin E 0.88mg 2.4mg 10%
Manganese 0.337mg 0.137mg 9%
Fiber 3.8g 1.8g 8%
Iron 1.4mg 0.78mg 8%
Vitamin B5 0.309mg 6%
Phosphorus 69mg 34mg 5%
Protein 3.38g 1.41g 4%
Vitamin B6 0.219mg 0.173mg 4%
Potassium 389mg 319mg 2%
Calcium 42mg 27mg 2%
Zinc 0.42mg 0.2mg 2%
Fats 0.3g 1.48g 2%
Vitamin B2 0.09mg 0.061mg 2%
Choline 19.1mg 13.7mg 1%
Monounsaturated fat 0.023g 0.377g 1%
Fructose 0.93g 1%
Selenium 1.6µg 1.1µg 1%
Magnesium 23mg 18mg 1%
Vitamin A 38µg 33µg 1%
Copper 0.07mg 0.081mg 1%
Cholesterol 0mg 2mg 1%
Calories 43kcal 51kcal 0%
Carbs 8.95g 8.06g 0%
Net carbs 5.15g 6.26g N/A
Sugar 2.2g 5.5g N/A
Sodium 25mg 30mg 0%
Saturated fat 0.062g 0.17g 0%
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +139.7%
Contains more FatsFats +393.3%
Contains more OtherOther +21.2%
~equal in Carbs ~8.06g
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -63.5%
Contains more Poly. FatPolyunsaturated fat +30018.1%
Contains more Mono. FatMonounsaturated fat +1539.1%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.