Marinara sauce vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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What are the differences between marinara sauce and marrow-stem Kale?
- Marinara sauce is higher in vitamin B3, yet marrow-stem Kale is higher in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, and vitamin B2.
- Marrow-stem Kale's daily need coverage for vitamin K is 353% more.
- Marinara sauce has 5 times more vitamin B3 than marrow-stem Kale. While marinara sauce has 3.917mg of vitamin B3, marrow-stem Kale has only 0.742mg.
We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Collards, 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 PotassiumPotassium | +49.8% |
| Contains more IronIron | +66% |
| Contains more CopperCopper | +76.1% |
| Contains more PhosphorusPhosphorus | +36% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +759.3% |
| Contains less SodiumSodium | -43.3% |
| Contains more ManganeseManganese | +380.3% |
| Contains more SeleniumSelenium | +18.2% |
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 B3Vitamin B3 | +427.9% |
| Contains more Vitamin CVitamin C | +1665% |
| Contains more Vitamin AVitamin A | +660.6% |
| Contains more Vitamin B1Vitamin B1 | +125% |
| Contains more Vitamin B2Vitamin B2 | +113.1% |
| Contains more Vitamin KVitamin K | +3044.6% |
| Contains more FolateFolate | +892.3% |
| Contains more CholineCholine | +69.3% |
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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +142.6% |
| Contains more CarbsCarbs | +48.7% |
| Contains more OtherOther | +24.8% |
| Contains more ProteinProtein | +114.2% |
~equal in
Water
~89.62g
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
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +1156.7% |
| Contains more Poly. FatPolyunsaturated fat | +152.7% |
| Contains less Sat. FatSaturated fat | -67.6% |
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 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 vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 13.9µg | 437.1µg | 353% |
| Vitamin C | 2mg | 35.3mg | 37% |
| Folate | 13µg | 129µg | 29% |
| Vitamin A | 33µg | 251µg | 24% |
| Manganese | 0.137mg | 0.658mg | 23% |
| Calcium | 27mg | 232mg | 21% |
| Vitamin B3 | 3.917mg | 0.742mg | 20% |
| Fiber | 1.8g | 4g | 9% |
| Vitamin B2 | 0.061mg | 0.13mg | 5% |
| Vitamin B5 | 0.267mg | 5% | |
| Iron | 0.78mg | 0.47mg | 4% |
| Copper | 0.081mg | 0.046mg | 4% |
| Protein | 1.41g | 3.02g | 3% |
| Vitamin B1 | 0.024mg | 0.054mg | 3% |
| Potassium | 319mg | 213mg | 3% |
| Polyunsaturated fat | 0.508g | 0.201g | 2% |
| Magnesium | 18mg | 27mg | 2% |
| Choline | 13.7mg | 23.2mg | 2% |
| Vitamin B6 | 0.173mg | 0.165mg | 1% |
| Saturated fat | 0.17g | 0.055g | 1% |
| Calories | 51kcal | 32kcal | 1% |
| Phosphorus | 34mg | 25mg | 1% |
| Vitamin E | 2.4mg | 2.26mg | 1% |
| Sodium | 30mg | 17mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Carbs | 8.06g | 5.42g | 1% |
| Fats | 1.48g | 0.61g | 1% |
| Monounsaturated fat | 0.377g | 0.03g | 1% |
| Net carbs | 6.26g | 1.42g | N/A |
| Sugar | 5.5g | 0.46g | N/A |
| Zinc | 0.2mg | 0.21mg | 0% |
| Selenium | 1.1µg | 1.3µg | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 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%
120%
Minerals Daily Need Coverage Score
15%
25%
Comparison summary
Which food is lower in Cholesterol?
Marrow-stem Kale is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 5.04g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.115g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.5)
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.