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  6. Marinara sauce vs. Broccoli

Marinara sauce vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between marinara sauce and broccoli?

  • Marinara sauce is richer in vitamin B3 and vitamin E, yet broccoli is richer in vitamin C, vitamin K, and folate.
  • Broccoli's daily need coverage for vitamin C is 97% higher.
  • Marinara sauce has 6 times more vitamin B3 than broccoli. Marinara sauce has 3.917mg of vitamin B3, while broccoli has 0.639mg.
  • Broccoli contains less sugar.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Broccoli, raw types in this comparison.

Infographic

Marinara sauce vs Broccoli 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CopperCopper +65.3%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +74.1%
Contains more ZincZinc +105%
Contains more PhosphorusPhosphorus +94.1%
Contains more ManganeseManganese +53.3%
Contains more SeleniumSelenium +127.3%
~equal in Potassium ~316mg
~equal in Iron ~0.73mg
~equal in Sodium ~33mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin EVitamin E +207.7%
Contains more Vitamin B3Vitamin B3 +513%
Contains more Vitamin CVitamin C +4360%
Contains more Vitamin B1Vitamin B1 +195.8%
Contains more Vitamin B2Vitamin B2 +91.8%
Contains more Vitamin KVitamin K +630.9%
Contains more FolateFolate +384.6%
Contains more CholineCholine +36.5%
~equal in Vitamin A ~31µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Broccoli DV% diff.
Vitamin C 2mg 89.2mg 97%
Vitamin K 13.9µg 101.6µg 73%
Vitamin B3 3.917mg 0.639mg 20%
Folate 13µg 63µg 13%
Vitamin E 2.4mg 0.78mg 11%
Vitamin B5 0.573mg 11%
Phosphorus 34mg 66mg 5%
Vitamin B2 0.061mg 0.117mg 4%
Copper 0.081mg 0.049mg 4%
Vitamin B1 0.024mg 0.071mg 4%
Protein 1.41g 2.82g 3%
Fiber 1.8g 2.6g 3%
Polyunsaturated fat 0.508g 0.038g 3%
Manganese 0.137mg 0.21mg 3%
Selenium 1.1µg 2.5µg 3%
Calcium 27mg 47mg 2%
Zinc 0.2mg 0.41mg 2%
Fats 1.48g 0.37g 2%
Choline 13.7mg 18.7mg 1%
Saturated fat 0.17g 0.039g 1%
Monounsaturated fat 0.377g 0.011g 1%
Calories 51kcal 34kcal 1%
Fructose 0.68g 1%
Iron 0.78mg 0.73mg 1%
Magnesium 18mg 21mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 4.04g N/A
Carbs 8.06g 6.64g 0%
Potassium 319mg 316mg 0%
Sugar 5.5g 1.7g N/A
Sodium 30mg 33mg 0%
Vitamin A 33µg 31µg 0%
Vitamin B6 0.173mg 0.175mg 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +300%
Contains more CarbsCarbs +21.4%
Contains more OtherOther +90.8%
Contains more ProteinProtein +100%
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +3327.3%
Contains more Poly. FatPolyunsaturated fat +1236.8%
Contains less Sat. FatSaturated fat -77.1%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.