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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
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
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
19%
32%
Minerals Daily Need Coverage Score
15%
21%
Comparison summary
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 1.956g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 40)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 4.84g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 23mg)
Which food is richer in vitamins?
Avocado 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.