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  6. Endive vs. Marinara sauce

Endive vs. Marinara sauce — In-Depth Nutrition Comparison

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How are endive and marinara sauce different?

  • Endive is higher in vitamin K, folate, vitamin A, manganese, zinc, and fiber; however, marinara sauce is richer in vitamin B3, vitamin E, and vitamin B6.
  • Daily need coverage for vitamin K for endive is 181% higher.
  • Endive contains 11 times more folate than marinara sauce. While endive contains 142µg of folate, marinara sauce contains only 13µg.

Endive, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Endive 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.
Endive
Endive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 CalciumCalcium +92.6%
Contains more CopperCopper +22.2%
Contains more ZincZinc +295%
Contains less SodiumSodium -26.7%
Contains more ManganeseManganese +206.6%
Contains more MagnesiumMagnesium +20%
Contains more PhosphorusPhosphorus +21.4%
Contains more SeleniumSelenium +450%
~equal in Potassium ~319mg
~equal in Iron ~0.78mg

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.
Endive
Endive
8
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 +225%
Contains more Vitamin AVitamin A +227.3%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1561.9%
Contains more FolateFolate +992.3%
Contains more CholineCholine +22.6%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more Vitamin B6Vitamin B6 +765%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Marinara sauce DV% diff.
Vitamin K 231µg 13.9µg 181%
Folate 142µg 13µg 32%
Vitamin B3 0.4mg 3.917mg 22%
Vitamin B5 0.9mg 18%
Vitamin E 0.44mg 2.4mg 13%
Vitamin B6 0.02mg 0.173mg 12%
Manganese 0.42mg 0.137mg 12%
Vitamin A 108µg 33µg 8%
Vitamin C 6.5mg 2mg 5%
Vitamin B1 0.08mg 0.024mg 5%
Fiber 3.1g 1.8g 5%
Zinc 0.79mg 0.2mg 5%
Polyunsaturated fat 0.087g 0.508g 3%
Calcium 52mg 27mg 3%
Calories 17kcal 51kcal 2%
Selenium 0.2µg 1.1µg 2%
Fats 0.2g 1.48g 2%
Copper 0.099mg 0.081mg 2%
Carbs 3.35g 8.06g 2%
Choline 16.8mg 13.7mg 1%
Iron 0.83mg 0.78mg 1%
Vitamin B2 0.075mg 0.061mg 1%
Magnesium 15mg 18mg 1%
Cholesterol 0mg 2mg 1%
Phosphorus 28mg 34mg 1%
Saturated fat 0.048g 0.17g 1%
Monounsaturated fat 0.004g 0.377g 1%
Protein 1.25g 1.41g 0%
Net carbs 0.25g 6.26g N/A
Potassium 314mg 319mg 0%
Sugar 0.25g 5.5g N/A
Sodium 22mg 30mg 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +12.8%
Contains more FatsFats +640%
Contains more CarbsCarbs +140.6%
Contains more OtherOther +17.7%
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 -71.8%
Contains more Mono. FatMonounsaturated fat +9325%
Contains more Poly. FatPolyunsaturated fat +483.9%

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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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.