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  6. Marinara sauce vs. Leek

Marinara sauce vs. Leek — In-Depth Nutrition Comparison

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Important differences between marinara sauce and leek

  • Marinara sauce has more vitamin B3 and vitamin E; however, leek has more vitamin K, vitamin A, iron, manganese, folate, and vitamin C.
  • Leek's daily need coverage for vitamin K is 28% more.
  • Marinara sauce has 10 times more vitamin B3 than leek. Marinara sauce has 3.917mg of vitamin B3, while leek has 0.4mg.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Marinara sauce vs Leek 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%
Leek
Leek
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +77.2%
Contains more ZincZinc +66.7%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +118.5%
Contains more IronIron +169.2%
Contains more CopperCopper +48.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +251.1%
~equal in Phosphorus ~35mg
~equal in Selenium ~1µg

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%
Leek
Leek
7
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin EVitamin E +160.9%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more CholineCholine +44.2%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +151.5%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more Vitamin KVitamin K +238.1%
Contains more FolateFolate +392.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Leek DV% diff.
Vitamin K 13.9µg 47µg 28%
Vitamin B3 3.917mg 0.4mg 22%
Iron 0.78mg 2.1mg 17%
Manganese 0.137mg 0.481mg 15%
Folate 13µg 64µg 13%
Vitamin C 2mg 12mg 11%
Vitamin E 2.4mg 0.92mg 10%
Vitamin A 33µg 83µg 6%
Vitamin B6 0.173mg 0.233mg 5%
Potassium 319mg 180mg 4%
Copper 0.081mg 0.12mg 4%
Vitamin B5 0.14mg 3%
Vitamin B1 0.024mg 0.06mg 3%
Calcium 27mg 59mg 3%
Vitamin B2 0.061mg 0.03mg 2%
Polyunsaturated fat 0.508g 0.166g 2%
Magnesium 18mg 28mg 2%
Carbs 8.06g 14.15g 2%
Fats 1.48g 0.3g 2%
Choline 13.7mg 9.5mg 1%
Saturated fat 0.17g 0.04g 1%
Calories 51kcal 61kcal 1%
Monounsaturated fat 0.377g 0.004g 1%
Zinc 0.2mg 0.12mg 1%
Cholesterol 2mg 0mg 1%
Protein 1.41g 1.5g 0%
Net carbs 6.26g 12.35g N/A
Sugar 5.5g 3.9g N/A
Fiber 1.8g 1.8g 0%
Phosphorus 34mg 35mg 0%
Sodium 30mg 20mg 0%
Selenium 1.1µg 1µg 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more FatsFats +393.3%
Contains more OtherOther +58.1%
Contains more CarbsCarbs +75.6%
~equal in Protein ~1.5g
~equal in Water ~83g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +9325%
Contains more Poly. FatPolyunsaturated fat +206%
Contains less Sat. FatSaturated fat -76.5%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.