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  6. Marinara sauce vs. Cassava

Marinara sauce vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between marinara sauce and cassava

  • Marinara sauce has more vitamin B3, vitamin E, vitamin A, vitamin K, vitamin B6, and iron; however, cassava is richer in vitamin C, manganese, and vitamin B1.
  • Cassava covers your daily vitamin C needs 21% more than marinara sauce.
  • Cassava has 50 times less vitamin A than marinara sauce. Marinara sauce has 650IU of vitamin A, while cassava has 13IU.

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

Infographic

Marinara sauce vs Cassava 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% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +68.8%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +188.9%
Contains more PhosphorusPhosphorus +25.9%
Contains more SeleniumSelenium +57.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CopperCopper +23.5%
Contains more ZincZinc +70%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +180.3%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +1163.2%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B3Vitamin B3 +358.7%
Contains more Vitamin B6Vitamin B6 +96.6%
Contains more Vitamin KVitamin K +631.6%
Contains more Vitamin CVitamin C +930%
Contains more Vitamin B1Vitamin B1 +262.5%
Contains more FolateFolate +107.7%
Contains more CholineCholine +73%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Cassava DV% diff.
Vitamin C 2mg 20.6mg 21%
Vitamin B3 3.917mg 0.854mg 19%
Vitamin E 2.4mg 0.19mg 15%
Manganese 0.137mg 0.384mg 11%
Vitamin K 13.9µg 1.9µg 10%
Carbs 8.06g 38.06g 10%
Vitamin B6 0.173mg 0.088mg 7%
Iron 0.78mg 0.27mg 6%
Vitamin B1 0.024mg 0.087mg 5%
Calories 51kcal 160kcal 5%
Folate 13µg 27µg 4%
Vitamin A 33µg 1µg 4%
Polyunsaturated fat 0.508g 0.048g 3%
Choline 13.7mg 23.7mg 2%
Vitamin B5 0.107mg 2%
Copper 0.081mg 0.1mg 2%
Fats 1.48g 0.28g 2%
Monounsaturated fat 0.377g 0.075g 1%
Vitamin B2 0.061mg 0.048mg 1%
Selenium 1.1µg 0.7µg 1%
Cholesterol 2mg 0mg 1%
Calcium 27mg 16mg 1%
Phosphorus 34mg 27mg 1%
Zinc 0.2mg 0.34mg 1%
Sodium 30mg 14mg 1%
Magnesium 18mg 21mg 1%
Potassium 319mg 271mg 1%
Protein 1.41g 1.36g 0%
Net carbs 6.26g 36.26g N/A
Sugar 5.5g 1.7g N/A
Fiber 1.8g 1.8g 0%
Saturated fat 0.17g 0.074g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more FatsFats +428.6%
Contains more WaterWater +46.4%
Contains more OtherOther +167.7%
Contains more CarbsCarbs +372.2%
~equal in Protein ~1.36g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +402.7%
Contains more Poly. FatPolyunsaturated fat +958.3%
Contains less Sat. FatSaturated fat -56.5%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.