Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garden asparagus
  5. Compare
  6. Garden asparagus vs. Marinara sauce

Garden asparagus vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

What are the differences between Garden asparagus and Marinara sauce?

  • Garden asparagus is higher in Vitamin K, Iron, Copper, Vitamin B1, Folate, and Vitamin B2, yet Marinara sauce is higher in Vitamin B3, Vitamin E , and Vitamin B6.
  • Garden asparagus's daily need coverage for Vitamin K is 23% more.
  • Garden asparagus has 6 times more Vitamin B1 than Marinara sauce. While Garden asparagus has 0.143mg of Vitamin B1, Marinara sauce has only 0.024mg.

We used Asparagus, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
7
:
3
Marinara sauce
Marinara sauce
Contains more Iron +174.4%
Contains more Phosphorus +52.9%
Contains less Sodium -93.3%
Contains more Zinc +170%
Contains more Copper +133.3%
Contains more Manganese +15.3%
Contains more Selenium +109.1%
Contains more Calcium +12.5%
Contains more Magnesium +28.6%
Contains more Potassium +57.9%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Iron +174.4%
Contains more Phosphorus +52.9%
Contains less Sodium -93.3%
Contains more Zinc +170%
Contains more Copper +133.3%
Contains more Manganese +15.3%
Contains more Selenium +109.1%
Contains more Calcium +12.5%
Contains more Magnesium +28.6%
Contains more Potassium +57.9%

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.
Garden asparagus
Garden asparagus
7
:
3
Marinara sauce
Marinara sauce
Contains more Vitamin A +16.3%
Contains more Vitamin C +180%
Contains more Vitamin B1 +495.8%
Contains more Vitamin B2 +131.1%
Contains more Folate +300%
Contains more Vitamin K +199.3%
Contains more Vitamin E +112.4%
Contains more Vitamin B3 +300.5%
Contains more Vitamin B6 +90.1%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +16.3%
Contains more Vitamin C +180%
Contains more Vitamin B1 +495.8%
Contains more Vitamin B2 +131.1%
Contains more Folate +300%
Contains more Vitamin K +199.3%
Contains more Vitamin E +112.4%
Contains more Vitamin B3 +300.5%
Contains more Vitamin B6 +90.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Marinara sauce
Marinara sauce
Contains more Protein +56%
Contains more Fats +1133.3%
Contains more Carbs +107.7%
Contains more Other +186.2%
Equal in Water - 87.39
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +56%
Contains more Fats +1133.3%
Contains more Carbs +107.7%
Contains more Other +186.2%
Equal in Water - 87.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Marinara sauce
Marinara sauce
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +916%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 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 -76.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +916%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Marinara sauce Opinion
Net carbs 1.78g 6.26g Marinara sauce
Protein 2.2g 1.41g Garden asparagus
Fats 0.12g 1.48g Marinara sauce
Carbs 3.88g 8.06g Marinara sauce
Calories 20kcal 51kcal Marinara sauce
Fructose 1g Garden asparagus
Sugar 1.88g 5.5g Garden asparagus
Fiber 2.1g 1.8g Garden asparagus
Calcium 24mg 27mg Marinara sauce
Iron 2.14mg 0.78mg Garden asparagus
Magnesium 14mg 18mg Marinara sauce
Phosphorus 52mg 34mg Garden asparagus
Potassium 202mg 319mg Marinara sauce
Sodium 2mg 30mg Garden asparagus
Zinc 0.54mg 0.2mg Garden asparagus
Copper 0.189mg 0.081mg Garden asparagus
Manganese 0.158mg 0.137mg Garden asparagus
Selenium 2.3µg 1.1µg Garden asparagus
Vitamin A 756IU 650IU Garden asparagus
Vitamin A RAE 38µg 33µg Garden asparagus
Vitamin E 1.13mg 2.4mg Marinara sauce
Vitamin C 5.6mg 2mg Garden asparagus
Vitamin B1 0.143mg 0.024mg Garden asparagus
Vitamin B2 0.141mg 0.061mg Garden asparagus
Vitamin B3 0.978mg 3.917mg Marinara sauce
Vitamin B5 0.274mg Garden asparagus
Vitamin B6 0.091mg 0.173mg Marinara sauce
Folate 52µg 13µg Garden asparagus
Vitamin K 41.6µg 13.9µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Cholesterol 0mg 2mg Garden asparagus
Saturated Fat 0.04g 0.17g Garden asparagus
Monounsaturated Fat 0g 0.377g Marinara sauce
Polyunsaturated fat 0.05g 0.508g Marinara sauce

Which food is preferable for your diet?

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

People also compare

Garden asparagus
Garden asparagus vs Artichoke
Artichoke
Garden asparagus
Garden asparagus vs Broccoli
Broccoli
Garden asparagus
Garden asparagus vs Beetroot
Beetroot
Marinara sauce
Marinara sauce vs Hoisin sauce
Hoisin sauce
Marinara sauce
Marinara sauce vs Béchamel sauce
Béchamel sauce
Marinara sauce
Marinara sauce vs Hot sauce
Hot sauce

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
29%
Garden asparagus
23%
Marinara sauce
Minerals Daily Need Coverage Score
25%
Garden asparagus
15%
Marinara sauce

Comparison summary

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 - $4)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.13g)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.