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  6. Marinara sauce vs. Cranberries

Marinara sauce vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between marinara sauce and cranberries

  • Marinara sauce is richer in vitamin B3, vitamin A, vitamin B6, vitamin K, vitamin E, potassium, and iron, yet cranberries are richer in vitamin C, fiber, and manganese.
  • Daily need coverage for vitamin B3 for marinara sauce is 24% higher.
  • Marinara sauce contains 10 times more vitamin A than cranberries. Marinara sauce contains 650IU of vitamin A, while cranberries contain 63IU.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cranberries, raw.

Infographic

Marinara sauce vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +298.8%
Contains more IronIron +239.1%
Contains more CopperCopper +44.6%
Contains more ZincZinc +122.2%
Contains more PhosphorusPhosphorus +209.1%
Contains more SeleniumSelenium +1000%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +94.9%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +3778.2%
Contains more Vitamin B6Vitamin B6 +203.5%
Contains more Vitamin KVitamin K +178%
Contains more FolateFolate +1200%
Contains more CholineCholine +149.1%
Contains more Vitamin CVitamin C +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Cranberries DV% diff.
Vitamin B3 3.917mg 0.101mg 24%
Vitamin C 2mg 14mg 13%
Vitamin B6 0.173mg 0.057mg 9%
Fiber 1.8g 3.6g 7%
Potassium 319mg 80mg 7%
Vitamin E 2.4mg 1.32mg 7%
Vitamin K 13.9µg 5µg 7%
Iron 0.78mg 0.23mg 7%
Manganese 0.137mg 0.267mg 6%
Vitamin B5 0.295mg 6%
Magnesium 18mg 6mg 3%
Copper 0.081mg 0.056mg 3%
Folate 13µg 1µg 3%
Phosphorus 34mg 11mg 3%
Vitamin A 33µg 3µg 3%
Polyunsaturated fat 0.508g 0.055g 3%
Vitamin B2 0.061mg 0.02mg 3%
Calcium 27mg 8mg 2%
Selenium 1.1µg 0.1µg 2%
Protein 1.41g 0.46g 2%
Fats 1.48g 0.13g 2%
Choline 13.7mg 5.5mg 1%
Saturated fat 0.17g 0.008g 1%
Monounsaturated fat 0.377g 0.018g 1%
Fructose 0.67g 1%
Vitamin B1 0.024mg 0.012mg 1%
Sodium 30mg 2mg 1%
Zinc 0.2mg 0.09mg 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 11.97g 1%
Calories 51kcal 46kcal 0%
Net carbs 6.26g 8.37g N/A
Sugar 5.5g 4.27g N/A
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +206.5%
Contains more FatsFats +1038.5%
Contains more OtherOther +1283.3%
Contains more CarbsCarbs +48.5%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +1994.4%
Contains more Poly. FatPolyunsaturated fat +823.6%
Contains less Sat. FatSaturated fat -95.3%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.