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  6. Marinara sauce vs. Kohlrabi

Marinara sauce vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between marinara sauce and kohlrabi?

  • Marinara sauce is higher in vitamin B3, vitamin E, vitamin A, and vitamin K, yet kohlrabi is higher in vitamin C, fiber, and copper.
  • Kohlrabi's daily need coverage for vitamin C is 67% more.
  • Marinara sauce has 139 times more vitamin K than kohlrabi. While marinara sauce has 13.9µg of vitamin K, kohlrabi has only 0.1µg.
  • The amount of sugar in kohlrabi is lower.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Kohlrabi, raw types in this article.

Infographic

Marinara sauce vs Kohlrabi 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +12.5%
Contains more IronIron +95%
Contains more ZincZinc +566.7%
Contains more SeleniumSelenium +57.1%
Contains more CopperCopper +59.3%
Contains more PhosphorusPhosphorus +35.3%
Contains less SodiumSodium -33.3%
~equal in Magnesium ~19mg
~equal in Potassium ~350mg
~equal in Manganese ~0.139mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +1550%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more Vitamin KVitamin K +13800%
Contains more CholineCholine +11.4%
Contains more Vitamin CVitamin C +3000%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Kohlrabi DV% diff.
Vitamin C 2mg 62mg 67%
Vitamin B3 3.917mg 0.4mg 22%
Vitamin E 2.4mg 0.48mg 13%
Vitamin K 13.9µg 0.1µg 12%
Fiber 1.8g 3.6g 7%
Iron 0.78mg 0.4mg 5%
Copper 0.081mg 0.129mg 5%
Vitamin B5 0.165mg 3%
Vitamin A 33µg 2µg 3%
Vitamin B2 0.061mg 0.02mg 3%
Polyunsaturated fat 0.508g 0.048g 3%
Vitamin B1 0.024mg 0.05mg 2%
Vitamin B6 0.173mg 0.15mg 2%
Zinc 0.2mg 0.03mg 2%
Phosphorus 34mg 46mg 2%
Fats 1.48g 0.1g 2%
Folate 13µg 16µg 1%
Saturated fat 0.17g 0.013g 1%
Monounsaturated fat 0.377g 0.007g 1%
Calories 51kcal 27kcal 1%
Selenium 1.1µg 0.7µg 1%
Protein 1.41g 1.7g 1%
Potassium 319mg 350mg 1%
Carbs 8.06g 6.2g 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 2.6g N/A
Magnesium 18mg 19mg 0%
Calcium 27mg 24mg 0%
Sugar 5.5g 2.6g N/A
Sodium 30mg 20mg 0%
Manganese 0.137mg 0.139mg 0%
Choline 13.7mg 12.3mg 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +1380%
Contains more CarbsCarbs +30%
Contains more OtherOther +66%
Contains more ProteinProtein +20.6%
~equal in Water ~91g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +5285.7%
Contains more Poly. FatPolyunsaturated fat +958.3%
Contains less Sat. FatSaturated fat -92.4%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.