Cauliflower vs. Marinara sauce — In-Depth Nutrition Comparison
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Differences between cauliflower and marinara sauce
- Cauliflower has more vitamin C, folate, and choline, while marinara sauce has more vitamin B3, vitamin E, and vitamin A.
- Cauliflower's daily need coverage for vitamin C is 51% higher.
- Marinara sauce contains 4 times less folate than cauliflower. Cauliflower contains 57µg of folate, while marinara sauce contains 13µg.
- The amount of sugar in cauliflower is lower.
The food types used in this comparison are Cauliflower, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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 ZincZinc | +35% |
| Contains more PhosphorusPhosphorus | +29.4% |
| Contains more ManganeseManganese | +13.1% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +22.7% |
| Contains more IronIron | +85.7% |
| Contains more CopperCopper | +107.7% |
| Contains more SeleniumSelenium | +83.3% |
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 | +2310% |
| Contains more Vitamin B1Vitamin B1 | +108.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +11.5% |
| Contains more FolateFolate | +338.5% |
| Contains more CholineCholine | +223.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2900% |
| Contains more Vitamin B3Vitamin B3 | +672.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +36.2% |
| Contains more FatsFats | +428.6% |
| Contains more CarbsCarbs | +62.2% |
| Contains more OtherOther | +118.4% |
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 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 | -23.5% |
| Contains more Mono. FatMonounsaturated fat | +1008.8% |
| Contains more Poly. FatPolyunsaturated fat | +1538.7% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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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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| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 2mg | 51% |
| Vitamin B3 | 0.507mg | 3.917mg | 21% |
| Vitamin E | 0.08mg | 2.4mg | 15% |
| Vitamin B5 | 0.667mg | 13% | |
| Folate | 57µg | 13µg | 11% |
| Choline | 44.3mg | 13.7mg | 6% |
| Copper | 0.039mg | 0.081mg | 5% |
| Iron | 0.42mg | 0.78mg | 5% |
| Vitamin A | 0µg | 33µg | 4% |
| Polyunsaturated fat | 0.031g | 0.508g | 3% |
| Fats | 0.28g | 1.48g | 2% |
| Vitamin B1 | 0.05mg | 0.024mg | 2% |
| Vitamin B6 | 0.184mg | 0.173mg | 1% |
| Vitamin K | 15.5µg | 13.9µg | 1% |
| Fructose | 0.97g | 1% | |
| Protein | 1.92g | 1.41g | 1% |
| Selenium | 0.6µg | 1.1µg | 1% |
| Calories | 25kcal | 51kcal | 1% |
| Phosphorus | 44mg | 34mg | 1% |
| Manganese | 0.155mg | 0.137mg | 1% |
| Zinc | 0.27mg | 0.2mg | 1% |
| Fiber | 2g | 1.8g | 1% |
| Potassium | 299mg | 319mg | 1% |
| Calcium | 22mg | 27mg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Carbs | 4.97g | 8.06g | 1% |
| Monounsaturated fat | 0.034g | 0.377g | 1% |
| Net carbs | 2.97g | 6.26g | N/A |
| Sugar | 1.91g | 5.5g | N/A |
| Sodium | 30mg | 30mg | 0% |
| Vitamin B2 | 0.06mg | 0.061mg | 0% |
| Saturated fat | 0.13g | 0.17g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.076mg | 0% | |
| Isoleucine | 0.071mg | 0% | |
| Leucine | 0.106mg | 0% | |
| Lysine | 0.217mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.056mg | 0% | |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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
30%
19%
Minerals Daily Need Coverage Score
13%
15%
Comparison summary
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.4)
Which food is richer in minerals?
Marinara sauce is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.04g)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (30 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.