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  6. Marinara sauce vs. Dates

Marinara sauce vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and dates

  • Marinara sauce has more vitamin B3, vitamin E, vitamin A, and vitamin K; however, dates are higher in fiber, copper, potassium, magnesium, and manganese.
  • Dates cover your daily need for fiber, 25% more than marinara sauce.
  • Marinara sauce has 65 times more vitamin A than dates. While marinara sauce has 650IU of vitamin A, dates have only 10IU.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Dates, deglet noor.

Infographic

Marinara sauce vs Dates 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.
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%
Dates
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +105.6%
Contains more IronIron +30.8%
Contains more CopperCopper +154.3%
Contains more ZincZinc +45%
Contains more PhosphorusPhosphorus +82.4%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +91.2%
Contains more SeleniumSelenium +172.7%

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%
Dates
Dates
3
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4700%
Contains more Vitamin B3Vitamin B3 +207.5%
Contains more Vitamin KVitamin K +414.8%
Contains more CholineCholine +117.5%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Dates DV% diff.
Fiber 1.8g 8g 25%
Fructose 19.56g 24%
Carbs 8.06g 75.03g 22%
Vitamin B3 3.917mg 1.274mg 17%
Vitamin E 2.4mg 0.05mg 16%
Copper 0.081mg 0.206mg 14%
Vitamin B5 0.589mg 12%
Calories 51kcal 282kcal 12%
Potassium 319mg 656mg 10%
Vitamin K 13.9µg 2.7µg 9%
Magnesium 18mg 43mg 6%
Manganese 0.137mg 0.262mg 5%
Phosphorus 34mg 62mg 4%
Vitamin A 33µg 0µg 4%
Selenium 1.1µg 3µg 3%
Iron 0.78mg 1.02mg 3%
Polyunsaturated fat 0.508g 0.019g 3%
Vitamin B1 0.024mg 0.052mg 2%
Vitamin C 2mg 0.4mg 2%
Protein 1.41g 2.45g 2%
Fats 1.48g 0.39g 2%
Folate 13µg 19µg 2%
Saturated fat 0.17g 0.032g 1%
Monounsaturated fat 0.377g 0.036g 1%
Choline 13.7mg 6.3mg 1%
Calcium 27mg 39mg 1%
Sodium 30mg 2mg 1%
Zinc 0.2mg 0.29mg 1%
Cholesterol 2mg 0mg 1%
Vitamin B6 0.173mg 0.165mg 1%
Net carbs 6.26g 67.03g N/A
Sugar 5.5g 63.35g N/A
Vitamin B2 0.061mg 0.066mg 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more FatsFats +279.5%
Contains more WaterWater +325.7%
Contains more ProteinProtein +73.8%
Contains more CarbsCarbs +830.9%
~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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +947.2%
Contains more Poly. FatPolyunsaturated fat +2573.7%
Contains less Sat. FatSaturated fat -81.2%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.