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  6. Marinara sauce vs. Chard raw

Marinara sauce vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and chard raw

  • Marinara sauce has more vitamin B3 and vitamin B6; however, chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, iron, copper, and manganese.
  • Chard raw covers your daily need for vitamin K, 680% more than marinara sauce.
  • Marinara sauce has 10 times more vitamin B3 than chard raw. While marinara sauce has 3.917mg of vitamin B3, chard raw has only 0.4mg.
  • Marinara sauce has less sodium.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Chard, swiss, raw.

Infographic

Marinara sauce vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains less SodiumSodium -85.9%
Contains more SeleniumSelenium +22.2%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +18.8%
Contains more IronIron +130.8%
Contains more CopperCopper +121%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +167.2%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +27%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more Vitamin B6Vitamin B6 +74.7%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +827.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin KVitamin K +5871.2%
Contains more CholineCholine +31.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Chard raw DV% diff.
Vitamin K 13.9µg 830µg 680%
Vitamin C 2mg 30mg 31%
Vitamin A 33µg 306µg 30%
Vitamin B3 3.917mg 0.4mg 22%
Magnesium 18mg 81mg 15%
Iron 0.78mg 1.8mg 13%
Copper 0.081mg 0.179mg 11%
Manganese 0.137mg 0.366mg 10%
Sodium 30mg 213mg 8%
Vitamin B6 0.173mg 0.099mg 6%
Polyunsaturated fat 0.508g 0.07g 3%
Vitamin B5 0.172mg 3%
Vitamin E 2.4mg 1.89mg 3%
Calories 51kcal 19kcal 2%
Vitamin B2 0.061mg 0.09mg 2%
Phosphorus 34mg 46mg 2%
Potassium 319mg 379mg 2%
Calcium 27mg 51mg 2%
Fats 1.48g 0.2g 2%
Monounsaturated fat 0.377g 0.04g 1%
Zinc 0.2mg 0.36mg 1%
Fiber 1.8g 1.6g 1%
Protein 1.41g 1.8g 1%
Vitamin B1 0.024mg 0.04mg 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 3.74g 1%
Choline 13.7mg 18mg 1%
Saturated fat 0.17g 0.03g 1%
Net carbs 6.26g 2.14g N/A
Sugar 5.5g 1.1g N/A
Selenium 1.1µg 0.9µg 0%
Folate 13µg 14µg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +640%
Contains more CarbsCarbs +115.5%
Contains more ProteinProtein +27.7%
~equal in Water ~92.66g
~equal in Other ~1.6g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +842.5%
Contains more Poly. FatPolyunsaturated fat +625.7%
Contains less Sat. FatSaturated fat -82.4%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.