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Marinara sauce vs. Fennel — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and fennel

  • Marinara sauce has more vitamin B3, vitamin E, and vitamin B6; however, fennel is higher in vitamin K, vitamin C, vitamin A, and fiber.
  • Fennel covers your daily need for vitamin K, 41% more than marinara sauce.
  • Marinara sauce has 6 times more vitamin B3 than fennel. While marinara sauce has 3.917mg of vitamin B3, fennel has only 0.64mg.

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

Infographic

Marinara sauce vs Fennel 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%
Fennel
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Contains more CopperCopper +22.7%
Contains less SodiumSodium -42.3%
Contains more SeleniumSelenium +57.1%
Contains more CalciumCalcium +81.5%
Contains more PotassiumPotassium +29.8%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +39.4%
~equal in Magnesium ~17mg
~equal in Iron ~0.73mg
~equal in Zinc ~0.2mg

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%
Fennel
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 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Contains more Vitamin EVitamin E +313.8%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +90.6%
Contains more Vitamin B3Vitamin B3 +512%
Contains more Vitamin B6Vitamin B6 +268.1%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +45.5%
Contains more Vitamin KVitamin K +351.8%
Contains more FolateFolate +107.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.2mg

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
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Contains more ProteinProtein +13.7%
Contains more FatsFats +640%
Contains more OtherOther +58.1%
~equal in Carbs ~7.3g
~equal in Water ~90.21g

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
Fennel
1
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +454.4%
Contains more Poly. FatPolyunsaturated fat +200.6%
Contains less Sat. FatSaturated fat -47.1%

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 Fennel
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Fennel DV% diff.
Vitamin K 13.9µg 62.8µg 41%
Vitamin B3 3.917mg 0.64mg 20%
Vitamin E 2.4mg 0.58mg 12%
Vitamin C 2mg 12mg 11%
Vitamin B6 0.173mg 0.047mg 10%
Vitamin B5 0.232mg 5%
Fiber 1.8g 3.1g 5%
Folate 13µg 27µg 4%
Potassium 319mg 414mg 3%
Manganese 0.137mg 0.191mg 2%
Calcium 27mg 49mg 2%
Fats 1.48g 0.2g 2%
Copper 0.081mg 0.066mg 2%
Vitamin B2 0.061mg 0.032mg 2%
Phosphorus 34mg 50mg 2%
Vitamin A 33µg 48µg 2%
Polyunsaturated fat 0.508g 0.169g 2%
Monounsaturated fat 0.377g 0.068g 1%
Vitamin B1 0.024mg 0.01mg 1%
Calories 51kcal 31kcal 1%
Selenium 1.1µg 0.7µg 1%
Iron 0.78mg 0.73mg 1%
Cholesterol 2mg 0mg 1%
Sodium 30mg 52mg 1%
Protein 1.41g 1.24g 0%
Carbs 8.06g 7.3g 0%
Net carbs 6.26g 4.2g N/A
Magnesium 18mg 17mg 0%
Sugar 5.5g 3.93g N/A
Zinc 0.2mg 0.2mg 0%
Choline 13.7mg 13.2mg 0%
Saturated fat 0.17g 0.09g 0%

Which food is preferable for your diet?

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

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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
23%
Fennel
Minerals Daily Need Coverage Score
15%
Marinara sauce
18%
Fennel

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Fennel
Fennel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Fennel
Fennel is lower in Sugar (difference - 1.57g)
Which food is lower in Saturated fat?
Fennel
Fennel is lower in Saturated fat (difference - 0.08g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.