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  6. Chard raw vs. Marinara sauce

Chard raw vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between Chard raw and Marinara sauce

  • Chard raw has more Vitamin K, Vitamin C, Vitamin A RAE, Magnesium, Iron, Copper, and Manganese, however, Marinara sauce is higher in Vitamin B3, and Vitamin B6.
  • Chard raw covers your daily need of Vitamin K 680% more than Marinara sauce.
  • Chard raw has 15 times more Vitamin C than Marinara sauce. While Chard raw has 30mg of Vitamin C, Marinara sauce has only 2mg.
  • Marinara sauce has less Sodium.

These are the specific foods used in this comparison Chard, swiss, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Chard raw 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.
Chard raw
Chard raw
8
:
2
Marinara sauce
Marinara sauce
Contains more Calcium +88.9%
Contains more Iron +130.8%
Contains more Magnesium +350%
Contains more Phosphorus +35.3%
Contains more Potassium +18.8%
Contains more Zinc +80%
Contains more Copper +121%
Contains more Manganese +167.2%
Contains less Sodium -85.9%
Contains more Selenium +22.2%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +88.9%
Contains more Iron +130.8%
Contains more Magnesium +350%
Contains more Phosphorus +35.3%
Contains more Potassium +18.8%
Contains more Zinc +80%
Contains more Copper +121%
Contains more Manganese +167.2%
Contains less Sodium -85.9%
Contains more Selenium +22.2%

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.
Chard raw
Chard raw
7
:
3
Marinara sauce
Marinara sauce
Contains more Vitamin A +840.9%
Contains more Vitamin C +1400%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +47.5%
Contains more Vitamin K +5871.2%
Contains more Vitamin E +27%
Contains more Vitamin B3 +879.3%
Contains more Vitamin B6 +74.7%
Equal in Folate - 13
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin A +840.9%
Contains more Vitamin C +1400%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +47.5%
Contains more Vitamin K +5871.2%
Contains more Vitamin E +27%
Contains more Vitamin B3 +879.3%
Contains more Vitamin B6 +74.7%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Marinara sauce
Marinara sauce
Contains more Protein +27.7%
Contains more Fats +640%
Contains more Carbs +115.5%
Equal in Water - 87.39
Equal in Other - 1.66
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +27.7%
Contains more Fats +640%
Contains more Carbs +115.5%
Equal in Water - 87.39
Equal in Other - 1.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Marinara sauce
Marinara sauce
Contains less Saturated Fat -82.4%
Contains more Monounsaturated Fat +842.5%
Contains more Polyunsaturated fat +625.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -82.4%
Contains more Monounsaturated Fat +842.5%
Contains more Polyunsaturated fat +625.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Marinara sauce
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chard raw Marinara sauce Opinion
Net carbs 2.14g 6.26g Marinara sauce
Protein 1.8g 1.41g Chard raw
Fats 0.2g 1.48g Marinara sauce
Carbs 3.74g 8.06g Marinara sauce
Calories 19kcal 51kcal Marinara sauce
Sugar 1.1g 5.5g Chard raw
Fiber 1.6g 1.8g Marinara sauce
Calcium 51mg 27mg Chard raw
Iron 1.8mg 0.78mg Chard raw
Magnesium 81mg 18mg Chard raw
Phosphorus 46mg 34mg Chard raw
Potassium 379mg 319mg Chard raw
Sodium 213mg 30mg Marinara sauce
Zinc 0.36mg 0.2mg Chard raw
Copper 0.179mg 0.081mg Chard raw
Manganese 0.366mg 0.137mg Chard raw
Selenium 0.9µg 1.1µg Marinara sauce
Vitamin A 6116IU 650IU Chard raw
Vitamin A RAE 306µg 33µg Chard raw
Vitamin E 1.89mg 2.4mg Marinara sauce
Vitamin C 30mg 2mg Chard raw
Vitamin B1 0.04mg 0.024mg Chard raw
Vitamin B2 0.09mg 0.061mg Chard raw
Vitamin B3 0.4mg 3.917mg Marinara sauce
Vitamin B5 0.172mg Chard raw
Vitamin B6 0.099mg 0.173mg Marinara sauce
Folate 14µg 13µg Chard raw
Vitamin K 830µg 13.9µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Cholesterol 0mg 2mg Chard raw
Saturated Fat 0.03g 0.17g Chard raw
Monounsaturated Fat 0.04g 0.377g Marinara sauce
Polyunsaturated fat 0.07g 0.508g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
23%
Marinara sauce
Minerals Daily Need Coverage Score
34%
Chard raw
15%
Marinara sauce

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 183mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 4.4g)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.14g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.