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Marinara sauce vs. Nutmeg — In-Depth Nutrition Comparison

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Differences between marinara sauce and nutmeg

  • Marinara sauce has more vitamin B3, while nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, and zinc.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Nutmeg contains 3 times less vitamin B3 than marinara sauce. Marinara sauce contains 3.917mg of vitamin B3, while nutmeg contains 1.299mg.
  • The amount of saturated fat in marinara sauce is lower.

The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Spices, nutmeg, ground.

Infographic

Marinara sauce vs Nutmeg 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%
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +916.7%
Contains more CalciumCalcium +581.5%
Contains more IronIron +289.7%
Contains more CopperCopper +1167.9%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +526.5%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +2016.8%
Contains more SeleniumSelenium +45.5%
~equal in Potassium ~350mg

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%
Nutmeg
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin AVitamin A +560%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +201.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +55.7%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +1341.7%
Contains more FolateFolate +484.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.16mg
~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
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1302.7%
Contains more ProteinProtein +314.2%
Contains more FatsFats +2353.4%
Contains more CarbsCarbs +511.5%
Contains more OtherOther +40.4%

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
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +45.1%
Contains more Mono. FatMonounsaturated fat +754.1%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Nutmeg DV% diff.
Manganese 0.137mg 2.9mg 120%
Saturated fat 0.17g 25.94g 117%
Copper 0.081mg 1.027mg 105%
Fiber 1.8g 20.8g 76%
Fats 1.48g 36.31g 54%
Magnesium 18mg 183mg 39%
Iron 0.78mg 3.04mg 28%
Vitamin B1 0.024mg 0.346mg 27%
Phosphorus 34mg 213mg 26%
Calories 51kcal 525kcal 24%
Zinc 0.2mg 2.15mg 18%
Vitamin B3 3.917mg 1.299mg 16%
Calcium 27mg 184mg 16%
Vitamin E 2.4mg 0mg 16%
Folate 13µg 76µg 16%
Carbs 8.06g 49.29g 14%
Vitamin K 13.9µg 0µg 12%
Protein 1.41g 5.84g 9%
Monounsaturated fat 0.377g 3.22g 7%
Vitamin A 33µg 5µg 3%
Potassium 319mg 350mg 1%
Vitamin C 2mg 3mg 1%
Choline 13.7mg 8.8mg 1%
Selenium 1.1µg 1.6µg 1%
Vitamin B6 0.173mg 0.16mg 1%
Sodium 30mg 16mg 1%
Cholesterol 2mg 0mg 1%
Polyunsaturated fat 0.508g 0.35g 1%
Net carbs 6.26g 28.49g N/A
Sugar 5.5g 2.99g N/A
Vitamin B2 0.061mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Nutmeg
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
18%
Nutmeg
Minerals Daily Need Coverage Score
15%
Marinara sauce
121%
Nutmeg

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 2.51g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 25.77g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $6)
Which food is richer in vitamins?
Marinara sauce
Marinara sauce 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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.