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  6. Marinara sauce vs. Rice

Marinara sauce vs. Rice — In-Depth Nutrition Comparison

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Differences between marinara sauce and rice

  • Marinara sauce has more vitamin E, vitamin B3, vitamin A, vitamin K, potassium, and vitamin B6, while rice has more manganese, selenium, vitamin B1, and folate.
  • Marinara sauce's daily need coverage for vitamin E is 16% higher.

The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Marinara sauce vs Rice 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%
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +811.4%
Contains more CopperCopper +17.4%
Contains more IronIron +53.8%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +244.5%
Contains more SeleniumSelenium +581.8%

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%
Rice
Rice
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +165.4%
Contains more Vitamin B6Vitamin B6 +86%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +552.4%
Contains more Vitamin B1Vitamin B1 +579.2%
Contains more FolateFolate +346.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Rice DV% diff.
Vitamin E 2.4mg 0.04mg 16%
Vitamin B3 3.917mg 1.476mg 15%
Manganese 0.137mg 0.472mg 15%
Selenium 1.1µg 7.5µg 12%
Vitamin K 13.9µg 0µg 12%
Vitamin B1 0.024mg 0.163mg 12%
Folate 13µg 58µg 11%
Vitamin B5 0.39mg 8%
Potassium 319mg 35mg 8%
Carbs 8.06g 28.17g 7%
Vitamin B6 0.173mg 0.093mg 6%
Fiber 1.8g 0.4g 6%
Iron 0.78mg 1.2mg 5%
Vitamin A 33µg 0µg 4%
Vitamin B2 0.061mg 0.013mg 4%
Calories 51kcal 130kcal 4%
Zinc 0.2mg 0.49mg 3%
Polyunsaturated fat 0.508g 0.076g 3%
Protein 1.41g 2.69g 3%
Choline 13.7mg 2.1mg 2%
Vitamin C 2mg 0mg 2%
Calcium 27mg 10mg 2%
Fats 1.48g 0.28g 2%
Monounsaturated fat 0.377g 0.088g 1%
Phosphorus 34mg 43mg 1%
Sodium 30mg 1mg 1%
Cholesterol 2mg 0mg 1%
Magnesium 18mg 12mg 1%
Copper 0.081mg 0.069mg 1%
Net carbs 6.26g 27.77g N/A
Sugar 5.5g 0.05g N/A
Saturated fat 0.17g 0.077g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +428.6%
Contains more WaterWater +27.7%
Contains more OtherOther +295.2%
Contains more ProteinProtein +90.8%
Contains more CarbsCarbs +249.5%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +328.4%
Contains more Poly. FatPolyunsaturated fat +568.4%
Contains less Sat. FatSaturated fat -54.7%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.