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  6. Marinara sauce vs. Onion

Marinara sauce vs. Onion — In-Depth Nutrition Comparison

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How are marinara sauce and onions different?

  • Marinara sauce is richer in vitamin B3, vitamin E, vitamin A, vitamin K, iron, and potassium, while onions are higher in vitamin C.
  • Marinara sauce covers your daily need for vitamin B3, 24% more than onions.
  • Marinara sauce contains 325 times more vitamin A than onions. Marinara sauce contains 650IU of vitamin A, while onions contain 2IU.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Onions, raw types were used in this article.

Infographic

Marinara sauce vs Onion 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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +17.4%
Contains more PotassiumPotassium +118.5%
Contains more IronIron +271.4%
Contains more CopperCopper +107.7%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +120%
Contains less SodiumSodium -86.7%
~equal in Manganese ~0.129mg

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%
Onion
Onion
4
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11900%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B3Vitamin B3 +3276.7%
Contains more Vitamin B6Vitamin B6 +44.2%
Contains more Vitamin KVitamin K +3375%
Contains more CholineCholine +124.6%
Contains more Vitamin CVitamin C +270%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Onion DV% diff.
Vitamin B3 3.917mg 0.116mg 24%
Vitamin E 2.4mg 0.02mg 16%
Vitamin K 13.9µg 0.4µg 11%
Iron 0.78mg 0.21mg 7%
Vitamin C 2mg 7.4mg 6%
Potassium 319mg 146mg 5%
Copper 0.081mg 0.039mg 5%
Vitamin A 33µg 0µg 4%
Vitamin B6 0.173mg 0.12mg 4%
Polyunsaturated fat 0.508g 0.017g 3%
Vitamin B2 0.061mg 0.027mg 3%
Fructose 1.29g 2%
Folate 13µg 19µg 2%
Vitamin B5 0.123mg 2%
Vitamin B1 0.024mg 0.046mg 2%
Magnesium 18mg 10mg 2%
Fats 1.48g 0.1g 2%
Phosphorus 34mg 29mg 1%
Monounsaturated fat 0.377g 0.013g 1%
Saturated fat 0.17g 0.042g 1%
Sodium 30mg 4mg 1%
Cholesterol 2mg 0mg 1%
Choline 13.7mg 6.1mg 1%
Calories 51kcal 40kcal 1%
Selenium 1.1µg 0.5µg 1%
Protein 1.41g 1.1g 1%
Carbs 8.06g 9.34g 0%
Net carbs 6.26g 7.64g N/A
Calcium 27mg 23mg 0%
Sugar 5.5g 4.24g N/A
Fiber 1.8g 1.7g 0%
Zinc 0.2mg 0.17mg 0%
Manganese 0.137mg 0.129mg 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +28.2%
Contains more FatsFats +1380%
Contains more OtherOther +374.3%
Contains more CarbsCarbs +15.9%
~equal in Water ~89.11g

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +2888.2%
Contains less Sat. FatSaturated fat -75.3%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.