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  6. Cauliflower vs. Marinara sauce

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

Cauliflower vs Marinara sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 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%
~equal in Potassium ~319mg
~equal in Sodium ~30mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B6 ~0.173mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Marinara sauce 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -23.5%
Contains more Mono. FatMonounsaturated fat +1008.8%
Contains more Poly. FatPolyunsaturated fat +1538.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.