Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Marinara sauce vs. Garden cress — In-Depth Nutrition Comparison

Compare

How are marinara sauce and garden cress different?

  • Marinara sauce is higher in vitamin B3 and vitamin E; however, garden cress is richer in vitamin K, vitamin A, vitamin C, manganese, folate, vitamin B2, copper, and potassium.
  • Daily need coverage for vitamin K for garden cress is 440% higher.
  • Marinara sauce contains 4 times more vitamin B3 than garden cress. While marinara sauce contains 3.917mg of vitamin B3, garden cress contains only 1mg.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Cress, garden, raw are the varieties used in this article.

Infographic

Marinara sauce vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more SeleniumSelenium +22.2%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +90%
Contains more IronIron +66.7%
Contains more CopperCopper +109.9%
Contains more ZincZinc +15%
Contains more PhosphorusPhosphorus +123.5%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +303.6%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B3Vitamin B3 +291.7%
Contains more Vitamin CVitamin C +3350%
Contains more Vitamin AVitamin A +948.5%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +326.2%
Contains more Vitamin B6Vitamin B6 +42.8%
Contains more Vitamin KVitamin K +3798.6%
Contains more FolateFolate +515.4%
Contains more CholineCholine +42.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more FatsFats +111.4%
Contains more CarbsCarbs +46.5%
Contains more ProteinProtein +84.4%
~equal in Water ~89.4g
~equal in Other ~1.8g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +57.7%
Contains more Poly. FatPolyunsaturated fat +122.8%
Contains less Sat. FatSaturated fat -86.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marinara sauce Garden cress
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Garden cress DV% diff.
Vitamin K 13.9µg 541.9µg 440%
Vitamin C 2mg 69mg 74%
Vitamin A 33µg 346µg 35%
Vitamin B3 3.917mg 1mg 18%
Manganese 0.137mg 0.553mg 18%
Folate 13µg 80µg 17%
Vitamin B2 0.061mg 0.26mg 15%
Vitamin E 2.4mg 0.7mg 11%
Copper 0.081mg 0.17mg 10%
Potassium 319mg 606mg 8%
Iron 0.78mg 1.3mg 7%
Vitamin B6 0.173mg 0.247mg 6%
Phosphorus 34mg 76mg 6%
Vitamin B1 0.024mg 0.08mg 5%
Vitamin B5 0.242mg 5%
Calcium 27mg 81mg 5%
Magnesium 18mg 38mg 5%
Fiber 1.8g 1.1g 3%
Protein 1.41g 2.6g 2%
Polyunsaturated fat 0.508g 0.228g 2%
Choline 13.7mg 19.5mg 1%
Saturated fat 0.17g 0.023g 1%
Calories 51kcal 32kcal 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 5.5g 1%
Fats 1.48g 0.7g 1%
Sodium 30mg 14mg 1%
Net carbs 6.26g 4.4g N/A
Sugar 5.5g 4.4g N/A
Zinc 0.2mg 0.23mg 0%
Selenium 1.1µg 0.9µg 0%
Monounsaturated fat 0.377g 0.239g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Marinara sauce
150%
Garden cress
Minerals Daily Need Coverage Score
15%
Marinara sauce
33%
Garden cress

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.147g)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.