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Marinara sauce vs. Longan — In-Depth Nutrition Comparison

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How are marinara sauce and longan different?

  • Marinara sauce is richer in vitamin B3 and iron, while longan is higher in vitamin C, copper, and vitamin B2.
  • Longan covers your daily need for vitamin C, 91% more than marinara sauce.
  • Marinara sauce contains 27 times more calcium than longan. Marinara sauce contains 27mg of calcium, while longan contains 1mg.

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

Infographic

Marinara sauce vs Longan infographic
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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.
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%
Longan
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +500%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +61.9%
Contains more ManganeseManganese +163.5%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +108.6%
Contains less SodiumSodium -100%

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%
Longan
3
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +1205.7%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4100%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B2Vitamin B2 +129.5%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

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
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more FatsFats +1380%
Contains more OtherOther +137.1%
Contains more CarbsCarbs +87.8%
~equal in Protein ~1.31g
~equal in Water ~82.75g

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 Longan
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Marinara sauce Longan DV% diff.
Vitamin C 2mg 84mg 91%
Vitamin B3 3.917mg 0.3mg 23%
Vitamin E 2.4mg 16%
Vitamin B6 0.173mg 13%
Vitamin K 13.9µg 12%
Copper 0.081mg 0.169mg 10%
Iron 0.78mg 0.13mg 8%
Vitamin B2 0.061mg 0.14mg 6%
Vitamin A 33µg 4%
Manganese 0.137mg 0.052mg 4%
Folate 13µg 3%
Calcium 27mg 1mg 3%
Fiber 1.8g 1.1g 3%
Polyunsaturated fat 0.508g 3%
Fats 1.48g 0.1g 2%
Carbs 8.06g 15.14g 2%
Selenium 1.1µg 2%
Potassium 319mg 266mg 2%
Phosphorus 34mg 21mg 2%
Choline 13.7mg 2%
Magnesium 18mg 10mg 2%
Monounsaturated fat 0.377g 1%
Saturated fat 0.17g 1%
Sodium 30mg 0mg 1%
Vitamin B1 0.024mg 0.031mg 1%
Cholesterol 2mg 0mg 1%
Zinc 0.2mg 0.05mg 1%
Calories 51kcal 60kcal 0%
Protein 1.41g 1.31g 0%
Net carbs 6.26g 14.04g N/A
Sugar 5.5g N/A
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Marinara sauce
25%
Longan
Minerals Daily Need Coverage Score
15%
Marinara sauce
11%
Longan

Comparison summary

Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $1.4)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.17g)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.