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  6. Marinara sauce vs. Dried fruit

Marinara sauce vs. Dried fruit — In-Depth Nutrition Comparison

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How are marinara sauce and dried fruit different?

  • Marinara sauce is richer in vitamin K and vitamin B3, while dried fruit is higher in vitamin A, copper, potassium, iron, fiber, vitamin E, and phosphorus.
  • Dried fruit covers your daily need for vitamin A, 59% more than marinara sauce.
  • Marinara sauce contains 4 times more vitamin K than dried fruit. Marinara sauce contains 13.9µg of vitamin K, while dried fruit contains 3.1µg.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Marinara sauce vs Dried fruit 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +264.3%
Contains more IronIron +241%
Contains more CopperCopper +323.5%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +108.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +71.5%
Contains more SeleniumSelenium +100%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B6Vitamin B6 +21%
Contains more Vitamin KVitamin K +348.4%
Contains more FolateFolate +30%
Contains more Vitamin AVitamin A +445.5%
Contains more Vitamin EVitamin E +80.4%
Contains more Vitamin B2Vitamin B2 +21.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Dried fruit DV% diff.
Copper 0.081mg 0.343mg 29%
Potassium 319mg 1162mg 25%
Iron 0.78mg 2.66mg 24%
Fiber 1.8g 7.3g 22%
Carbs 8.06g 62.64g 18%
Fructose 12.47g 16%
Vitamin A 33µg 180µg 16%
Vitamin E 2.4mg 4.33mg 13%
Vitamin B5 0.516mg 10%
Calories 51kcal 241kcal 10%
Vitamin K 13.9µg 3.1µg 9%
Vitamin B3 3.917mg 2.589mg 8%
Phosphorus 34mg 71mg 5%
Manganese 0.137mg 0.235mg 4%
Protein 1.41g 3.39g 4%
Calcium 27mg 55mg 3%
Magnesium 18mg 32mg 3%
Polyunsaturated fat 0.508g 0.074g 3%
Vitamin B6 0.173mg 0.143mg 2%
Selenium 1.1µg 2.2µg 2%
Zinc 0.2mg 0.39mg 2%
Cholesterol 2mg 0mg 1%
Saturated fat 0.17g 0.017g 1%
Folate 13µg 10µg 1%
Vitamin C 2mg 1mg 1%
Fats 1.48g 0.51g 1%
Vitamin B1 0.024mg 0.015mg 1%
Sodium 30mg 10mg 1%
Monounsaturated fat 0.377g 0.074g 1%
Vitamin B2 0.061mg 0.074mg 1%
Net carbs 6.26g 55.34g N/A
Sugar 5.5g 53.44g N/A
Starch 0.35g 0%
Choline 13.7mg 13.9mg 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +190.2%
Contains more WaterWater +182.9%
Contains more ProteinProtein +140.4%
Contains more CarbsCarbs +677.2%
Contains more OtherOther +54.8%

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% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +409.5%
Contains more Poly. FatPolyunsaturated fat +586.5%
Contains less Sat. FatSaturated fat -90%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.