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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
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
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.377 g
Polyunsaturated fat:
Poly. Fat
0.508 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
15%
15%
Comparison summary
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 20)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Kohlrabi is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Kohlrabi contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Kohlrabi is lower in Saturated fat (difference - 0.157g)
Which food is richer in minerals?
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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?
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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.