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  6. Marinara sauce vs. Avocado

Marinara sauce vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and avocadoes

  • Marinara sauce has more vitamin B3 and vitamin A; however, avocadoes are higher in fiber, folate, copper, vitamin C, vitamin B6, vitamin K, and vitamin B2.
  • Avocadoes cover your daily need for fiber, 20% more than marinara sauce.
  • Marinara sauce has 4 times more vitamin A than avocadoes. While marinara sauce has 650IU of vitamin A, avocadoes have only 146IU.
  • Marinara sauce has less saturated fat.

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

Infographic

Marinara sauce vs Avocado 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +125%
Contains more IronIron +41.8%
Contains more SeleniumSelenium +175%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +52%
Contains more CopperCopper +134.6%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -76.7%
~equal in Manganese ~0.142mg

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.
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%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +371.4%
Contains more Vitamin EVitamin E +15.9%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +179.2%
Contains more Vitamin B2Vitamin B2 +113.1%
Contains more Vitamin B6Vitamin B6 +48.6%
Contains more Vitamin KVitamin K +51.1%
Contains more FolateFolate +523.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.2mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Avocado DV% diff.
Vitamin B5 1.389mg 28%
Monounsaturated fat 0.377g 9.799g 24%
Fats 1.48g 14.66g 20%
Fiber 1.8g 6.7g 20%
Folate 13µg 81µg 17%
Vitamin B3 3.917mg 1.738mg 14%
Copper 0.081mg 0.19mg 12%
Vitamin C 2mg 10mg 9%
Polyunsaturated fat 0.508g 1.816g 9%
Saturated fat 0.17g 2.126g 9%
Vitamin K 13.9µg 21µg 6%
Vitamin B6 0.173mg 0.257mg 6%
Calories 51kcal 160kcal 5%
Vitamin B2 0.061mg 0.13mg 5%
Potassium 319mg 485mg 5%
Vitamin B1 0.024mg 0.067mg 4%
Zinc 0.2mg 0.64mg 4%
Phosphorus 34mg 52mg 3%
Vitamin A 33µg 7µg 3%
Magnesium 18mg 29mg 3%
Iron 0.78mg 0.55mg 3%
Vitamin E 2.4mg 2.07mg 2%
Calcium 27mg 12mg 2%
Sodium 30mg 7mg 1%
Cholesterol 2mg 0mg 1%
Protein 1.41g 2g 1%
Selenium 1.1µg 0.4µg 1%
Carbs 8.06g 8.53g 0%
Net carbs 6.26g 1.83g N/A
Sugar 5.5g 0.66g N/A
Starch 0.11g 0%
Manganese 0.137mg 0.142mg 0%
Choline 13.7mg 14.2mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more WaterWater +19.3%
Contains more ProteinProtein +41.8%
Contains more FatsFats +890.5%
~equal in Carbs ~8.53g
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +2499.2%
Contains more Poly. FatPolyunsaturated fat +257.5%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.