Marinara sauce vs. Cauliflower — In-Depth Nutrition Comparison
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Differences between marinara sauce and cauliflower
- Marinara sauce has more vitamin B3, vitamin E, and vitamin A, while cauliflower has more vitamin C, folate, and choline.
- Cauliflower's daily need coverage for vitamin C is 51% higher.
- The amount of sugar in cauliflower is lower.
The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cauliflower, raw.
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 MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +22.7% |
| Contains more IronIron | +85.7% |
| Contains more CopperCopper | +107.7% |
| Contains more SeleniumSelenium | +83.3% |
| Contains more ZincZinc | +35% |
| Contains more PhosphorusPhosphorus | +29.4% |
| Contains more ManganeseManganese | +13.1% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +2900% |
| Contains more Vitamin B3Vitamin B3 | +672.6% |
| Contains more Vitamin CVitamin C | +2310% |
| Contains more Vitamin B1Vitamin B1 | +108.3% |
| Contains more Vitamin KVitamin K | +11.5% |
| Contains more FolateFolate | +338.5% |
| Contains more CholineCholine | +223.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 2mg | 48.2mg | 51% |
| Vitamin B3 | 3.917mg | 0.507mg | 21% |
| Vitamin E | 2.4mg | 0.08mg | 15% |
| Vitamin B5 | 0.667mg | 13% | |
| Folate | 13µg | 57µg | 11% |
| Choline | 13.7mg | 44.3mg | 6% |
| Copper | 0.081mg | 0.039mg | 5% |
| Iron | 0.78mg | 0.42mg | 5% |
| Vitamin A | 33µg | 0µg | 4% |
| Polyunsaturated fat | 0.508g | 0.031g | 3% |
| Fats | 1.48g | 0.28g | 2% |
| Vitamin B1 | 0.024mg | 0.05mg | 2% |
| Vitamin B6 | 0.173mg | 0.184mg | 1% |
| Vitamin K | 13.9µg | 15.5µg | 1% |
| Fructose | 0.97g | 1% | |
| Protein | 1.41g | 1.92g | 1% |
| Selenium | 1.1µg | 0.6µg | 1% |
| Calories | 51kcal | 25kcal | 1% |
| Phosphorus | 34mg | 44mg | 1% |
| Manganese | 0.137mg | 0.155mg | 1% |
| Zinc | 0.2mg | 0.27mg | 1% |
| Fiber | 1.8g | 2g | 1% |
| Potassium | 319mg | 299mg | 1% |
| Calcium | 27mg | 22mg | 1% |
| Magnesium | 18mg | 15mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Carbs | 8.06g | 4.97g | 1% |
| Monounsaturated fat | 0.377g | 0.034g | 1% |
| Net carbs | 6.26g | 2.97g | N/A |
| Sugar | 5.5g | 1.91g | N/A |
| Sodium | 30mg | 30mg | 0% |
| Vitamin B2 | 0.061mg | 0.06mg | 0% |
| Saturated fat | 0.17g | 0.13g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.076mg | 0% | |
| Isoleucine | 0.071mg | 0% | |
| Leucine | 0.106mg | 0% | |
| Lysine | 0.217mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.056mg | 0% | |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more FatsFats | +428.6% |
| Contains more CarbsCarbs | +62.2% |
| Contains more OtherOther | +118.4% |
| Contains more ProteinProtein | +36.2% |
~equal in
Water
~92.07g
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +1008.8% |
| Contains more Poly. FatPolyunsaturated fat | +1538.7% |
| Contains less Sat. FatSaturated fat | -23.5% |
