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  6. Marinara sauce vs. Pumpkin seeds

Marinara sauce vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are marinara sauce and pumpkin seeds different?

  • Marinara sauce is higher in vitamin B3 and vitamin A; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 92% higher.
  • Marinara sauce contains 14 times more vitamin B3 than pumpkin seeds. While marinara sauce contains 3.917mg of vitamin B3, pumpkin seeds contain only 0.286mg.
  • Marinara sauce has less saturated fat.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Marinara sauce vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +188.1%
Contains more IronIron +324.4%
Contains more CopperCopper +751.9%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +170.6%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +262%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +1269.6%
Contains more Vitamin B6Vitamin B6 +367.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +41.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Pumpkin seeds DV% diff.
Zinc 0.2mg 10.3mg 92%
Copper 0.081mg 0.69mg 68%
Fiber 1.8g 18.4g 66%
Magnesium 18mg 262mg 58%
Polyunsaturated fat 0.508g 8.844g 56%
Protein 1.41g 18.55g 34%
Iron 0.78mg 3.31mg 32%
Fats 1.48g 19.4g 28%
Vitamin B3 3.917mg 0.286mg 23%
Calories 51kcal 446kcal 20%
Potassium 319mg 919mg 18%
Vitamin E 2.4mg 16%
Saturated fat 0.17g 3.67g 16%
Manganese 0.137mg 0.496mg 16%
Carbs 8.06g 53.75g 15%
Monounsaturated fat 0.377g 6.032g 14%
Vitamin K 13.9µg 12%
Vitamin B6 0.173mg 0.037mg 10%
Phosphorus 34mg 92mg 8%
Vitamin A 33µg 3µg 3%
Calcium 27mg 55mg 3%
Choline 13.7mg 2%
Selenium 1.1µg 2%
Vitamin C 2mg 0.3mg 2%
Vitamin B2 0.061mg 0.052mg 1%
Vitamin B5 0.056mg 1%
Vitamin B1 0.024mg 0.034mg 1%
Sodium 30mg 18mg 1%
Folate 13µg 9µg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 35.35g N/A
Sugar 5.5g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1842%
Contains more ProteinProtein +1215.6%
Contains more FatsFats +1210.8%
Contains more CarbsCarbs +566.9%
Contains more OtherOther +128.9%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +1640.9%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.