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Marinara sauce vs. Bran raw — In-Depth Nutrition Comparison

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How are marinara sauce and bran raw different?

  • Marinara sauce is higher in vitamin B3; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc.
  • Daily need coverage for manganese for bran raw is 239% higher.
  • Marinara sauce contains 4 times more vitamin B3 than bran raw. While marinara sauce contains 3.917mg of vitamin B3, bran raw contains only 0.934mg.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Oat bran, raw are the varieties used in this article.

Infographic

Marinara sauce vs Bran raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +114.8%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +593.6%
Contains more CopperCopper +397.5%
Contains more ZincZinc +1455%
Contains more PhosphorusPhosphorus +2058.8%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +4009.5%
Contains more SeleniumSelenium +4009.1%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.6%
Contains more Vitamin B3Vitamin B3 +319.4%
Contains more Vitamin KVitamin K +334.4%
Contains more Vitamin B1Vitamin B1 +4775%
Contains more Vitamin B2Vitamin B2 +260.7%
Contains more FolateFolate +300%
Contains more CholineCholine +135%
~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 Bran raw DV% diff.
Manganese 0.137mg 5.63mg 239%
Phosphorus 34mg 734mg 100%
Vitamin B1 0.024mg 1.17mg 96%
Selenium 1.1µg 45.2µg 80%
Iron 0.78mg 5.41mg 58%
Fiber 1.8g 15.4g 54%
Magnesium 18mg 235mg 52%
Copper 0.081mg 0.403mg 36%
Protein 1.41g 17.3g 32%
Vitamin B5 1.494mg 30%
Zinc 0.2mg 3.11mg 26%
Carbs 8.06g 66.22g 19%
Vitamin B3 3.917mg 0.934mg 19%
Polyunsaturated fat 0.508g 2.766g 15%
Vitamin B2 0.061mg 0.22mg 12%
Folate 13µg 52µg 10%
Calories 51kcal 246kcal 10%
Vitamin K 13.9µg 3.2µg 9%
Fats 1.48g 7.03g 9%
Vitamin E 2.4mg 1.01mg 9%
Potassium 319mg 566mg 7%
Saturated fat 0.17g 1.328g 5%
Monounsaturated fat 0.377g 2.376g 5%
Vitamin A 33µg 0µg 4%
Choline 13.7mg 32.2mg 3%
Calcium 27mg 58mg 3%
Vitamin C 2mg 0mg 2%
Vitamin B6 0.173mg 0.165mg 1%
Cholesterol 2mg 0mg 1%
Sodium 30mg 4mg 1%
Net carbs 6.26g 50.82g N/A
Sugar 5.5g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1234.2%
Contains more ProteinProtein +1127%
Contains more FatsFats +375%
Contains more CarbsCarbs +721.6%
Contains more OtherOther +74.7%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Mono. FatMonounsaturated fat +530.2%
Contains more Poly. FatPolyunsaturated fat +444.5%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.