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  6. Marinara sauce vs. Garlic

Marinara sauce vs. Garlic — In-Depth Nutrition Comparison

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Differences between marinara sauce and garlic

  • Marinara sauce has more vitamin B3 and vitamin E, while garlic has more vitamin B6, manganese, vitamin C, copper, selenium, phosphorus, calcium, and vitamin B1.
  • Garlic's daily need coverage for vitamin B6 is 82% higher.
  • Garlic contains 30 times less vitamin E than marinara sauce. Marinara sauce contains 2.4mg of vitamin E, while garlic contains 0.08mg.

The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Garlic, raw.

Infographic

Marinara sauce vs Garlic 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%
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +570.4%
Contains more PotassiumPotassium +25.7%
Contains more IronIron +117.9%
Contains more CopperCopper +269.1%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -43.3%
Contains more ManganeseManganese +1120.4%
Contains more SeleniumSelenium +1190.9%

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%
Garlic
Garlic
6
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2900%
Contains more Vitamin B3Vitamin B3 +459.6%
Contains more Vitamin KVitamin K +717.6%
Contains more FolateFolate +333.3%
Contains more Vitamin CVitamin C +1460%
Contains more Vitamin B1Vitamin B1 +733.3%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more Vitamin B6Vitamin B6 +613.9%
Contains more CholineCholine +69.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Garlic DV% diff.
Vitamin B6 0.173mg 1.235mg 82%
Manganese 0.137mg 1.672mg 67%
Vitamin C 2mg 31.2mg 32%
Selenium 1.1µg 14.2µg 24%
Copper 0.081mg 0.299mg 24%
Vitamin B3 3.917mg 0.7mg 20%
Phosphorus 34mg 153mg 17%
Vitamin E 2.4mg 0.08mg 15%
Calcium 27mg 181mg 15%
Vitamin B1 0.024mg 0.2mg 15%
Vitamin B5 0.596mg 12%
Iron 0.78mg 1.7mg 12%
Vitamin K 13.9µg 1.7µg 10%
Protein 1.41g 6.36g 10%
Zinc 0.2mg 1.16mg 9%
Carbs 8.06g 33.06g 8%
Calories 51kcal 149kcal 5%
Vitamin A 33µg 0µg 4%
Vitamin B2 0.061mg 0.11mg 4%
Folate 13µg 3µg 3%
Polyunsaturated fat 0.508g 0.249g 2%
Potassium 319mg 401mg 2%
Magnesium 18mg 25mg 2%
Fats 1.48g 0.5g 2%
Choline 13.7mg 23.2mg 2%
Fiber 1.8g 2.1g 1%
Cholesterol 2mg 0mg 1%
Sodium 30mg 17mg 1%
Monounsaturated fat 0.377g 0.011g 1%
Net carbs 6.26g 30.96g N/A
Sugar 5.5g 1g N/A
Saturated fat 0.17g 0.089g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more FatsFats +196%
Contains more WaterWater +49.2%
Contains more ProteinProtein +351.1%
Contains more CarbsCarbs +310.2%
~equal in Other ~1.5g

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +3327.3%
Contains more Poly. FatPolyunsaturated fat +104%
Contains less Sat. FatSaturated fat -47.6%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.