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  6. Marinara sauce vs. Rapini

Marinara sauce vs. Rapini — In-Depth Nutrition Comparison

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Important differences between marinara sauce and rapini

  • Marinara sauce has more vitamin B3; however, rapini has more vitamin K, vitamin A, vitamin C, folate, iron, vitamin B1, manganese, calcium, and phosphorus.
  • Rapini's daily need coverage for vitamin K is 175% more.
  • Marinara sauce has 3 times more vitamin B3 than rapini. Marinara sauce has 3.917mg of vitamin B3, while rapini has 1.221mg.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Broccoli raab, raw.

Infographic

Marinara sauce vs Rapini 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%
Rapini
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +62.8%
Contains more CopperCopper +92.9%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +300%
Contains more IronIron +174.4%
Contains more ZincZinc +285%
Contains more PhosphorusPhosphorus +114.7%
Contains more ManganeseManganese +188.3%
~equal in Sodium ~33mg
~equal in Selenium ~1µg

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%
Rapini
Rapini
8
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin EVitamin E +48.1%
Contains more Vitamin B3Vitamin B3 +220.8%
Contains more Vitamin CVitamin C +910%
Contains more Vitamin AVitamin A +297%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin KVitamin K +1511.5%
Contains more FolateFolate +538.5%
Contains more CholineCholine +33.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.171mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Rapini DV% diff.
Vitamin K 13.9µg 224µg 175%
Vitamin C 2mg 20.2mg 20%
Folate 13µg 83µg 18%
Vitamin B3 3.917mg 1.221mg 17%
Iron 0.78mg 2.14mg 17%
Vitamin B1 0.024mg 0.162mg 12%
Vitamin A 33µg 131µg 11%
Manganese 0.137mg 0.395mg 11%
Calcium 27mg 108mg 8%
Phosphorus 34mg 73mg 6%
Vitamin B5 0.322mg 6%
Vitamin B2 0.061mg 0.129mg 5%
Vitamin E 2.4mg 1.62mg 5%
Zinc 0.2mg 0.77mg 5%
Protein 1.41g 3.17g 4%
Fiber 1.8g 2.7g 4%
Potassium 319mg 196mg 4%
Copper 0.081mg 0.042mg 4%
Polyunsaturated fat 0.508g 0.13g 3%
Fats 1.48g 0.49g 2%
Carbs 8.06g 2.85g 2%
Saturated fat 0.17g 0.05g 1%
Choline 13.7mg 18.3mg 1%
Monounsaturated fat 0.377g 0.026g 1%
Calories 51kcal 22kcal 1%
Magnesium 18mg 22mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 0.15g N/A
Sugar 5.5g 0.38g N/A
Sodium 30mg 33mg 0%
Selenium 1.1µg 1µg 0%
Vitamin B6 0.173mg 0.171mg 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more FatsFats +202%
Contains more CarbsCarbs +182.8%
Contains more OtherOther +76.6%
Contains more ProteinProtein +124.8%
~equal in Water ~92.55g

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +290.8%
Contains less Sat. FatSaturated fat -70.6%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.