Kiwi vs. Marinara sauce — In-Depth Nutrition Comparison
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The main differences between kiwi and marinara sauce
- Kiwi is richer in vitamin C, vitamin K, and copper, yet marinara sauce is richer in vitamin B3, vitamin A, vitamin B6, vitamin E, and iron.
- Daily need coverage for vitamin C for kiwi is 101% higher.
- Kiwi contains 3 times more vitamin K than marinara sauce. Kiwi contains 40.3µg of vitamin K, while marinara sauce contains 13.9µg.
- Marinara sauce contains less sugar.
Food types used in this article are Kiwifruit, green, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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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.
| Contains more CalciumCalcium | +25.9% |
| Contains more CopperCopper | +60.5% |
| Contains less SodiumSodium | -90% |
| Contains more IronIron | +151.6% |
| Contains more ZincZinc | +42.9% |
| Contains more ManganeseManganese | +39.8% |
| Contains more SeleniumSelenium | +450% |
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.
| Contains more Vitamin CVitamin C | +4535% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +189.9% |
| Contains more FolateFolate | +92.3% |
| Contains more Vitamin AVitamin A | +725% |
| Contains more Vitamin EVitamin E | +64.4% |
| Contains more Vitamin B2Vitamin B2 | +144% |
| Contains more Vitamin B3Vitamin B3 | +1048.7% |
| Contains more Vitamin B6Vitamin B6 | +174.6% |
| Contains more CholineCholine | +75.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more CarbsCarbs | +81.9% |
| Contains more ProteinProtein | +23.7% |
| Contains more FatsFats | +184.6% |
| Contains more OtherOther | +172.1% |
~equal in
Water
~87.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
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 | -82.9% |
| Contains more Mono. FatMonounsaturated fat | +702.1% |
| Contains more Poly. FatPolyunsaturated fat | +77% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 2mg | 101% |
| Vitamin K | 40.3µg | 13.9µg | 22% |
| Vitamin B3 | 0.341mg | 3.917mg | 22% |
| Vitamin B6 | 0.063mg | 0.173mg | 8% |
| Iron | 0.31mg | 0.78mg | 6% |
| Vitamin E | 1.46mg | 2.4mg | 6% |
| Copper | 0.13mg | 0.081mg | 5% |
| Fiber | 3g | 1.8g | 5% |
| Fructose | 4.35g | 5% | |
| Vitamin B5 | 0.183mg | 4% | |
| Folate | 25µg | 13µg | 3% |
| Vitamin B2 | 0.025mg | 0.061mg | 3% |
| Vitamin A | 4µg | 33µg | 3% |
| Selenium | 0.2µg | 1.1µg | 2% |
| Carbs | 14.66g | 8.06g | 2% |
| Manganese | 0.098mg | 0.137mg | 2% |
| Choline | 7.8mg | 13.7mg | 1% |
| Saturated fat | 0.029g | 0.17g | 1% |
| Monounsaturated fat | 0.047g | 0.377g | 1% |
| Polyunsaturated fat | 0.287g | 0.508g | 1% |
| Calories | 61kcal | 51kcal | 1% |
| Protein | 1.14g | 1.41g | 1% |
| Calcium | 34mg | 27mg | 1% |
| Sodium | 3mg | 30mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Fats | 0.52g | 1.48g | 1% |
| Zinc | 0.14mg | 0.2mg | 1% |
| Net carbs | 11.66g | 6.26g | N/A |
| Magnesium | 17mg | 18mg | 0% |
| Potassium | 312mg | 319mg | 0% |
| Sugar | 8.99g | 5.5g | N/A |
| Phosphorus | 34mg | 34mg | 0% |
| Vitamin B1 | 0.027mg | 0.024mg | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
19%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Sugar?
Marinara sauce is lower in Sugar (difference - 3.49g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 58)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.5)
Which food is richer in minerals?
Marinara sauce is relatively richer in minerals
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.141g)
Which food is richer in vitamins?
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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.