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  6. Marinara sauce vs. Marrow-stem Kale

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.

Infographic

Marinara sauce vs Marrow-stem Kale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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%
~equal in Zinc ~0.21mg

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%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~equal in Vitamin E ~2.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Marrow-stem Kale 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%

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
3% 5% 90%
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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
19% 10% 70%
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%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.