Marinara sauce vs. Marrow-stem Kale — In-Depth Nutrition Comparison
Compare
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

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.
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% |
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% |
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% |