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  6. Marinara sauce vs. Pumpkin

Marinara sauce vs. Pumpkin — In-Depth Nutrition Comparison

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How are marinara sauce and pumpkin different?

  • Marinara sauce is richer in vitamin B3, vitamin K, vitamin E, vitamin B6, and fiber, while pumpkin is higher in vitamin A, vitamin C, and copper.
  • Pumpkin covers your daily need for vitamin A, 157% more than marinara sauce.
  • Marinara sauce contains 13 times more vitamin K than pumpkin. Marinara sauce contains 13.9µg of vitamin K, while pumpkin contains 1.1µg.
  • Pumpkin is lower in sugar.

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

Infographic

Marinara sauce vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +28.6%
Contains more SeleniumSelenium +266.7%
Contains more CopperCopper +56.8%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +29.4%
Contains less SodiumSodium -96.7%
~equal in Potassium ~340mg
~equal in Iron ~0.8mg
~equal in Manganese ~0.125mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin EVitamin E +126.4%
Contains more Vitamin B3Vitamin B3 +552.8%
Contains more Vitamin B6Vitamin B6 +183.6%
Contains more Vitamin KVitamin K +1163.6%
Contains more CholineCholine +67.1%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin AVitamin A +1190.9%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Pumpkin DV% diff.
Vitamin A 33µg 426µg 44%
Vitamin B3 3.917mg 0.6mg 21%
Vitamin K 13.9µg 1.1µg 11%
Vitamin B6 0.173mg 0.061mg 9%
Vitamin E 2.4mg 1.06mg 9%
Vitamin C 2mg 9mg 8%
Vitamin B5 0.298mg 6%
Fiber 1.8g 0.5g 5%
Copper 0.081mg 0.127mg 5%
Vitamin B2 0.061mg 0.11mg 4%
Polyunsaturated fat 0.508g 0.005g 3%
Vitamin B1 0.024mg 0.05mg 2%
Fats 1.48g 0.1g 2%
Monounsaturated fat 0.377g 0.013g 1%
Saturated fat 0.17g 0.052g 1%
Choline 13.7mg 8.2mg 1%
Folate 13µg 16µg 1%
Protein 1.41g 1g 1%
Calories 51kcal 26kcal 1%
Selenium 1.1µg 0.3µg 1%
Manganese 0.137mg 0.125mg 1%
Calcium 27mg 21mg 1%
Sodium 30mg 1mg 1%
Cholesterol 2mg 0mg 1%
Magnesium 18mg 12mg 1%
Carbs 8.06g 6.5g 1%
Potassium 319mg 340mg 1%
Zinc 0.2mg 0.32mg 1%
Phosphorus 34mg 44mg 1%
Net carbs 6.26g 6g N/A
Iron 0.78mg 0.8mg 0%
Sugar 5.5g 2.76g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +41%
Contains more FatsFats +1380%
Contains more CarbsCarbs +24%
Contains more OtherOther +107.5%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +10060%
Contains less Sat. FatSaturated fat -69.4%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.