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  6. Marinara sauce vs. Lettuce

Marinara sauce vs. Lettuce — In-Depth Nutrition Comparison

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How are Marinara sauce and Lettuce different?

  • Marinara sauce is higher in Vitamin B3, Vitamin E , Vitamin B6, and Copper, however, Lettuce is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Folate.
  • Daily need coverage for Vitamin K from Lettuce is 94% higher.
  • Marinara sauce contains 11 times more Vitamin E than Lettuce. While Marinara sauce contains 2.4mg of Vitamin E , Lettuce contains only 0.22mg.
  • Lettuce has less Sugar.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Marinara sauce vs Lettuce 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
6
:
4
Lettuce
Lettuce
Contains more Magnesium +38.5%
Contains more Phosphorus +17.2%
Contains more Potassium +64.4%
Contains more Zinc +11.1%
Contains more Copper +179.3%
Contains more Selenium +83.3%
Contains more Calcium +33.3%
Contains more Iron +10.3%
Contains more Manganese +82.5%
Equal in Sodium - 28
Equal in Zinc - 0.18
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +38.5%
Contains more Phosphorus +17.2%
Contains more Potassium +64.4%
Contains more Zinc +11.1%
Contains more Copper +179.3%
Contains more Selenium +83.3%
Contains more Calcium +33.3%
Contains more Iron +10.3%
Contains more Manganese +82.5%
Equal in Sodium - 28
Equal in Zinc - 0.18

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
3
:
7
Lettuce
Lettuce
Contains more Vitamin E +990.9%
Contains more Vitamin B3 +944.5%
Contains more Vitamin B6 +92.2%
Contains more Vitamin A +1039.2%
Contains more Vitamin C +360%
Contains more Vitamin B1 +191.7%
Contains more Vitamin B2 +31.1%
Contains more Folate +192.3%
Contains more Vitamin K +808.6%
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +990.9%
Contains more Vitamin B3 +944.5%
Contains more Vitamin B6 +92.2%
Contains more Vitamin A +1039.2%
Contains more Vitamin C +360%
Contains more Vitamin B1 +191.7%
Contains more Vitamin B2 +31.1%
Contains more Folate +192.3%
Contains more Vitamin K +808.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
4
:
1
Lettuce
Lettuce
Contains more Fats +886.7%
Contains more Carbs +180.8%
Contains more Other +159.4%
Equal in Protein - 1.36
Equal in Water - 94.98
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Fats +886.7%
Contains more Carbs +180.8%
Contains more Other +159.4%
Equal in Protein - 1.36
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +6183.3%
Contains more Polyunsaturated fat +519.5%
Contains less Saturated Fat -88.2%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +6183.3%
Contains more Polyunsaturated fat +519.5%
Contains less Saturated Fat -88.2%

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 Lettuce
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Marinara sauce Lettuce Opinion
Net carbs 6.26g 1.57g Marinara sauce
Protein 1.41g 1.36g Marinara sauce
Fats 1.48g 0.15g Marinara sauce
Carbs 8.06g 2.87g Marinara sauce
Calories 51kcal 15kcal Marinara sauce
Fructose 0.43g Lettuce
Sugar 5.5g 0.78g Lettuce
Fiber 1.8g 1.3g Marinara sauce
Calcium 27mg 36mg Lettuce
Iron 0.78mg 0.86mg Lettuce
Magnesium 18mg 13mg Marinara sauce
Phosphorus 34mg 29mg Marinara sauce
Potassium 319mg 194mg Marinara sauce
Sodium 30mg 28mg Lettuce
Zinc 0.2mg 0.18mg Marinara sauce
Copper 0.081mg 0.029mg Marinara sauce
Manganese 0.137mg 0.25mg Lettuce
Selenium 1.1µg 0.6µg Marinara sauce
Vitamin A 650IU 7405IU Lettuce
Vitamin A RAE 33µg 370µg Lettuce
Vitamin E 2.4mg 0.22mg Marinara sauce
Vitamin C 2mg 9.2mg Lettuce
Vitamin B1 0.024mg 0.07mg Lettuce
Vitamin B2 0.061mg 0.08mg Lettuce
Vitamin B3 3.917mg 0.375mg Marinara sauce
Vitamin B5 0.134mg Lettuce
Vitamin B6 0.173mg 0.09mg Marinara sauce
Folate 13µg 38µg Lettuce
Vitamin K 13.9µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Cholesterol 2mg 0mg Lettuce
Saturated Fat 0.17g 0.02g Lettuce
Monounsaturated Fat 0.377g 0.006g Marinara sauce
Polyunsaturated fat 0.508g 0.082g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Lettuce
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
75%
Lettuce
Minerals Daily Need Coverage Score
15%
Marinara sauce
14%
Lettuce

Comparison summary

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 - $0.5)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.15g)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.