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  6. Marinara sauce vs. Basil

Marinara sauce vs. Basil — In-Depth Nutrition Comparison

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Significant differences between marinara sauce and basil

  • Marinara sauce has more vitamin B3; however, basil is richer in vitamin K, vitamin A, manganese, copper, iron, vitamin C, calcium, folate, and magnesium.
  • Basil covers your daily vitamin K needs 334% more than marinara sauce.
  • Basil has 4 times less vitamin B3 than marinara sauce. Marinara sauce has 3.917mg of vitamin B3, while basil has 0.902mg.

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

Infographic

Marinara sauce vs Basil 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.
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%
Basil
Basil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +555.6%
Contains more IronIron +306.4%
Contains more CopperCopper +375.3%
Contains more ZincZinc +305%
Contains more PhosphorusPhosphorus +64.7%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +738%
~equal in Potassium ~295mg

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%
Basil
Basil
7
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +334.3%
Contains more Vitamin B6Vitamin B6 +11.6%
Contains more CholineCholine +20.2%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin KVitamin K +2884.2%
Contains more FolateFolate +423.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Basil DV% diff.
Vitamin K 13.9µg 414.8µg 334%
Manganese 0.137mg 1.148mg 44%
Copper 0.081mg 0.385mg 34%
Iron 0.78mg 3.17mg 30%
Vitamin A 33µg 264µg 26%
Vitamin B3 3.917mg 0.902mg 19%
Vitamin C 2mg 18mg 18%
Calcium 27mg 177mg 15%
Folate 13µg 68µg 14%
Magnesium 18mg 64mg 11%
Vitamin E 2.4mg 0.8mg 11%
Zinc 0.2mg 0.81mg 6%
Vitamin B5 0.209mg 4%
Protein 1.41g 3.15g 3%
Phosphorus 34mg 56mg 3%
Carbs 8.06g 2.65g 2%
Saturated fat 0.17g 0.041g 1%
Vitamin B6 0.173mg 0.155mg 1%
Monounsaturated fat 0.377g 0.088g 1%
Polyunsaturated fat 0.508g 0.389g 1%
Calories 51kcal 23kcal 1%
Vitamin B1 0.024mg 0.034mg 1%
Vitamin B2 0.061mg 0.076mg 1%
Selenium 1.1µg 0.3µg 1%
Sodium 30mg 4mg 1%
Fiber 1.8g 1.6g 1%
Potassium 319mg 295mg 1%
Cholesterol 2mg 0mg 1%
Fats 1.48g 0.64g 1%
Net carbs 6.26g 1.05g N/A
Sugar 5.5g 0.3g N/A
Choline 13.7mg 11.4mg 0%
Tryptophan 0.039mg 0%
Threonine 0.104mg 0%
Isoleucine 0.104mg 0%
Leucine 0.191mg 0%
Lysine 0.11mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.13mg 0%
Valine 0.127mg 0%
Histidine 0.051mg 0%
Fructose 0.02g 0%

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
Basil
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more FatsFats +131.3%
Contains more CarbsCarbs +204.2%
Contains more ProteinProtein +123.4%
~equal in Water ~92.06g
~equal in Other ~1.5g

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
Basil
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +328.4%
Contains more Poly. FatPolyunsaturated fat +30.6%
Contains less Sat. FatSaturated fat -75.9%

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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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.