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  6. Marinara sauce vs. Jerusalem artichoke

Marinara sauce vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Important differences between Marinara sauce and Jerusalem artichoke

  • Marinara sauce has more Vitamin B3, Vitamin E , Vitamin K, and Vitamin B6, however, Jerusalem artichoke has more Iron, Vitamin B1, Copper, and Phosphorus.
  • Jerusalem artichoke's daily need coverage for Iron is 33% more.
  • Marinara sauce has 139 times more Vitamin K than Jerusalem artichoke. Marinara sauce has 13.9µg of Vitamin K, while Jerusalem artichoke has 0.1µg.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Jerusalem-artichokes, raw.

Infographic

Marinara sauce vs Jerusalem artichoke 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.
Marinara sauce
Marinara sauce
5
:
5
Jerusalem artichoke
Jerusalem artichoke
Contains more Calcium +92.9%
Contains more Zinc +66.7%
Contains more Manganese +128.3%
Contains more Selenium +57.1%
Contains more Iron +335.9%
Contains more Phosphorus +129.4%
Contains more Potassium +34.5%
Contains less Sodium -86.7%
Contains more Copper +72.8%
Equal in Magnesium - 17
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Jerusalem artichoke
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 128% 13% 34% 38% 1% 4% 47% 8% 4%
Contains more Calcium +92.9%
Contains more Zinc +66.7%
Contains more Manganese +128.3%
Contains more Selenium +57.1%
Contains more Iron +335.9%
Contains more Phosphorus +129.4%
Contains more Potassium +34.5%
Contains less Sodium -86.7%
Contains more Copper +72.8%
Equal in Magnesium - 17

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.
Marinara sauce
Marinara sauce
6
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Vitamin A +3150%
Contains more Vitamin E +1163.2%
Contains more Vitamin B3 +201.3%
Contains more Vitamin B6 +124.7%
Contains more Vitamin K +13800%
Contains more Vitamin C +100%
Contains more Vitamin B1 +733.3%
Equal in Vitamin B2 - 0.06
Equal in Folate - 13
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Jerusalem artichoke
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Contains more Vitamin A +3150%
Contains more Vitamin E +1163.2%
Contains more Vitamin B3 +201.3%
Contains more Vitamin B6 +124.7%
Contains more Vitamin K +13800%
Contains more Vitamin C +100%
Contains more Vitamin B1 +733.3%
Equal in Vitamin B2 - 0.06
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
3
Jerusalem artichoke
Jerusalem artichoke
Contains more Fats +14700%
Contains more Water +12%
Contains more Protein +41.8%
Contains more Carbs +116.4%
Contains more Other +53%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Jerusalem artichoke
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more Fats +14700%
Contains more Water +12%
Contains more Protein +41.8%
Contains more Carbs +116.4%
Contains more Other +53%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
1
Jerusalem artichoke
Jerusalem artichoke
Contains more Monounsaturated Fat +9325%
Contains more Polyunsaturated fat +50700%
Contains less Saturated Fat -100%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Jerusalem artichoke
80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +9325%
Contains more Polyunsaturated fat +50700%
Contains less Saturated Fat -100%

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 Jerusalem artichoke
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Jerusalem artichoke Opinion
Net carbs 6.26g 15.84g Jerusalem artichoke
Protein 1.41g 2g Jerusalem artichoke
Fats 1.48g 0.01g Marinara sauce
Carbs 8.06g 17.44g Jerusalem artichoke
Calories 51kcal 73kcal Jerusalem artichoke
Sugar 5.5g 9.6g Marinara sauce
Fiber 1.8g 1.6g Marinara sauce
Calcium 27mg 14mg Marinara sauce
Iron 0.78mg 3.4mg Jerusalem artichoke
Magnesium 18mg 17mg Marinara sauce
Phosphorus 34mg 78mg Jerusalem artichoke
Potassium 319mg 429mg Jerusalem artichoke
Sodium 30mg 4mg Jerusalem artichoke
Zinc 0.2mg 0.12mg Marinara sauce
Copper 0.081mg 0.14mg Jerusalem artichoke
Manganese 0.137mg 0.06mg Marinara sauce
Selenium 1.1µg 0.7µg Marinara sauce
Vitamin A 650IU 20IU Marinara sauce
Vitamin A RAE 33µg 1µg Marinara sauce
Vitamin E 2.4mg 0.19mg Marinara sauce
Vitamin C 2mg 4mg Jerusalem artichoke
Vitamin B1 0.024mg 0.2mg Jerusalem artichoke
Vitamin B2 0.061mg 0.06mg Marinara sauce
Vitamin B3 3.917mg 1.3mg Marinara sauce
Vitamin B5 0.397mg Jerusalem artichoke
Vitamin B6 0.173mg 0.077mg Marinara sauce
Folate 13µg 13µg
Vitamin K 13.9µg 0.1µg Marinara sauce
Cholesterol 2mg 0mg Jerusalem artichoke
Saturated Fat 0.17g 0g Jerusalem artichoke
Monounsaturated Fat 0.377g 0.004g Marinara sauce
Polyunsaturated fat 0.508g 0.001g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Jerusalem artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Marinara sauce
13%
Jerusalem artichoke
Minerals Daily Need Coverage Score
15%
Marinara sauce
28%
Jerusalem artichoke

Comparison summary

Which food is lower in Sugar?
Marinara sauce
Marinara sauce is lower in Sugar (difference - 4.1g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke
Jerusalem artichoke contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Jerusalem artichoke
Jerusalem artichoke is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke
Jerusalem artichoke is lower in Saturated Fat (difference - 0.17g)
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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.