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  6. Marinara sauce vs. Kiwi

Marinara sauce vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between marinara sauce and kiwi

  • Marinara sauce is richer in vitamin B3, vitamin A, vitamin B6, vitamin E, and iron, yet kiwi is richer in vitamin C, vitamin K, and copper.
  • Daily need coverage for vitamin C for kiwi is 101% higher.
  • Marinara sauce contains 11 times more vitamin B3 than kiwi. Marinara sauce contains 3.917mg of vitamin B3, while kiwi contains 0.341mg.
  • Marinara sauce contains less sugar.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Kiwifruit, green, raw.

Infographic

Marinara sauce vs Kiwi 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.
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%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more IronIron +151.6%
Contains more ZincZinc +42.9%
Contains more ManganeseManganese +39.8%
Contains more SeleniumSelenium +450%
Contains more CalciumCalcium +25.9%
Contains more CopperCopper +60.5%
Contains less SodiumSodium -90%
~equal in Magnesium ~17mg
~equal in Potassium ~312mg
~equal in Phosphorus ~34mg

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%
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin EVitamin E +64.4%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B3Vitamin B3 +1048.7%
Contains more Vitamin B6Vitamin B6 +174.6%
Contains more CholineCholine +75.6%
Contains more Vitamin CVitamin C +4535%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin KVitamin K +189.9%
Contains more FolateFolate +92.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Kiwi DV% diff.
Vitamin C 2mg 92.7mg 101%
Vitamin K 13.9µg 40.3µg 22%
Vitamin B3 3.917mg 0.341mg 22%
Vitamin B6 0.173mg 0.063mg 8%
Iron 0.78mg 0.31mg 6%
Vitamin E 2.4mg 1.46mg 6%
Copper 0.081mg 0.13mg 5%
Fiber 1.8g 3g 5%
Fructose 4.35g 5%
Vitamin B5 0.183mg 4%
Folate 13µg 25µg 3%
Vitamin B2 0.061mg 0.025mg 3%
Vitamin A 33µg 4µg 3%
Selenium 1.1µg 0.2µg 2%
Carbs 8.06g 14.66g 2%
Manganese 0.137mg 0.098mg 2%
Choline 13.7mg 7.8mg 1%
Saturated fat 0.17g 0.029g 1%
Monounsaturated fat 0.377g 0.047g 1%
Polyunsaturated fat 0.508g 0.287g 1%
Calories 51kcal 61kcal 1%
Protein 1.41g 1.14g 1%
Calcium 27mg 34mg 1%
Sodium 30mg 3mg 1%
Cholesterol 2mg 0mg 1%
Fats 1.48g 0.52g 1%
Zinc 0.2mg 0.14mg 1%
Net carbs 6.26g 11.66g N/A
Magnesium 18mg 17mg 0%
Potassium 319mg 312mg 0%
Sugar 5.5g 8.99g N/A
Phosphorus 34mg 34mg 0%
Vitamin B1 0.024mg 0.027mg 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +23.7%
Contains more FatsFats +184.6%
Contains more OtherOther +172.1%
Contains more CarbsCarbs +81.9%
~equal in Water ~83.07g

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +702.1%
Contains more Poly. FatPolyunsaturated fat +77%
Contains less Sat. FatSaturated fat -82.9%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.