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  6. Grape leaves vs. Marinara sauce

Grape leaves vs. Marinara sauce — In-Depth Nutrition Comparison

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Significant differences between Grape leaves and Marinara sauce

  • The amount of Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, Magnesium, and Folate in Grape leaves are higher than in Marinara sauce.
  • Grape leaves covers your daily Vitamin A RAE needs 149% more than Marinara sauce.
  • Marinara sauce has 21 times less Manganese than Grape leaves. Grape leaves have 2.855mg of Manganese, while Marinara sauce has 0.137mg.

Specific food types used in this comparison are Grape leaves, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
8
:
2
Marinara sauce
Marinara sauce
Contains more Calcium +1244.4%
Contains more Iron +237.2%
Contains more Magnesium +427.8%
Contains more Phosphorus +167.6%
Contains less Sodium -70%
Contains more Zinc +235%
Contains more Copper +412.3%
Contains more Manganese +1983.9%
Contains more Potassium +17.3%
Contains more Selenium +22.2%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 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 +1244.4%
Contains more Iron +237.2%
Contains more Magnesium +427.8%
Contains more Phosphorus +167.6%
Contains less Sodium -70%
Contains more Zinc +235%
Contains more Copper +412.3%
Contains more Manganese +1983.9%
Contains more Potassium +17.3%
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.
Grape leaves
Grape leaves
8
:
2
Marinara sauce
Marinara sauce
Contains more Vitamin A +4134%
Contains more Vitamin C +455%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +480.3%
Contains more Vitamin B6 +131.2%
Contains more Folate +538.5%
Contains more Vitamin K +681.3%
Contains more Vitamin E +20%
Contains more Vitamin B3 +65.8%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +4134%
Contains more Vitamin C +455%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +480.3%
Contains more Vitamin B6 +131.2%
Contains more Folate +538.5%
Contains more Vitamin K +681.3%
Contains more Vitamin E +20%
Contains more Vitamin B3 +65.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Marinara sauce
Marinara sauce
Contains more Protein +297.2%
Contains more Fats +43.2%
Contains more Carbs +114.8%
Contains more Water +19.2%
Equal in Other - 1.66
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +297.2%
Contains more Fats +43.2%
Contains more Carbs +114.8%
Contains more Water +19.2%
Equal in Other - 1.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Marinara sauce
Marinara sauce
Contains more Polyunsaturated fat +109.6%
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +365.4%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains more Polyunsaturated fat +109.6%
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +365.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Marinara sauce Opinion
Net carbs 6.31g 6.26g Grape leaves
Protein 5.6g 1.41g Grape leaves
Fats 2.12g 1.48g Grape leaves
Carbs 17.31g 8.06g Grape leaves
Calories 93kcal 51kcal Grape leaves
Sugar 6.3g 5.5g Marinara sauce
Fiber 11g 1.8g Grape leaves
Calcium 363mg 27mg Grape leaves
Iron 2.63mg 0.78mg Grape leaves
Magnesium 95mg 18mg Grape leaves
Phosphorus 91mg 34mg Grape leaves
Potassium 272mg 319mg Marinara sauce
Sodium 9mg 30mg Grape leaves
Zinc 0.67mg 0.2mg Grape leaves
Copper 0.415mg 0.081mg Grape leaves
Manganese 2.855mg 0.137mg Grape leaves
Selenium 0.9µg 1.1µg Marinara sauce
Vitamin A 27521IU 650IU Grape leaves
Vitamin A RAE 1376µg 33µg Grape leaves
Vitamin E 2mg 2.4mg Marinara sauce
Vitamin C 11.1mg 2mg Grape leaves
Vitamin B1 0.04mg 0.024mg Grape leaves
Vitamin B2 0.354mg 0.061mg Grape leaves
Vitamin B3 2.362mg 3.917mg Marinara sauce
Vitamin B5 0.231mg Grape leaves
Vitamin B6 0.4mg 0.173mg Grape leaves
Folate 83µg 13µg Grape leaves
Vitamin K 108.6µg 13.9µg Grape leaves
Cholesterol 0mg 2mg Grape leaves
Saturated Fat 0.336g 0.17g Marinara sauce
Monounsaturated Fat 0.081g 0.377g Marinara sauce
Polyunsaturated fat 1.065g 0.508g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
192%
Grape leaves
23%
Marinara sauce
Minerals Daily Need Coverage Score
87%
Grape leaves
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.166g)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.