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  6. Marinara sauce vs. Brown rice

Marinara sauce vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and brown rice

  • Marinara sauce has more vitamin E, vitamin A, vitamin K, vitamin B3, and potassium; however, brown rice is higher in manganese, vitamin B1, phosphorus, selenium, and magnesium.
  • Brown rice covers your daily need for manganese, 36% more than marinara sauce.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Rice, brown, long-grain, cooked.

Infographic

Marinara sauce vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +270.9%
Contains more IronIron +39.3%
Contains more MagnesiumMagnesium +116.7%
Contains more CopperCopper +30.9%
Contains more ZincZinc +255%
Contains more PhosphorusPhosphorus +202.9%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +610.9%
Contains more SeleniumSelenium +427.3%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1311.8%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more Vitamin KVitamin K +6850%
Contains more FolateFolate +44.4%
Contains more CholineCholine +48.9%
Contains more Vitamin B1Vitamin B1 +641.7%
Contains more Vitamin B2Vitamin B2 +13.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Brown rice DV% diff.
Manganese 0.137mg 0.974mg 36%
Vitamin E 2.4mg 0.17mg 15%
Vitamin B1 0.024mg 0.178mg 13%
Vitamin K 13.9µg 0.2µg 11%
Starch 24.79g 10%
Phosphorus 34mg 103mg 10%
Selenium 1.1µg 5.8µg 9%
Vitamin B5 0.38mg 8%
Vitamin B3 3.917mg 2.561mg 8%
Potassium 319mg 86mg 7%
Carbs 8.06g 25.58g 6%
Magnesium 18mg 39mg 5%
Zinc 0.2mg 0.71mg 5%
Vitamin B6 0.173mg 0.123mg 4%
Vitamin A 33µg 0µg 4%
Calories 51kcal 123kcal 4%
Copper 0.081mg 0.106mg 3%
Iron 0.78mg 0.56mg 3%
Protein 1.41g 2.74g 3%
Calcium 27mg 3mg 2%
Vitamin C 2mg 0mg 2%
Polyunsaturated fat 0.508g 0.366g 1%
Fiber 1.8g 1.6g 1%
Vitamin B2 0.061mg 0.069mg 1%
Cholesterol 2mg 0mg 1%
Fats 1.48g 0.97g 1%
Folate 13µg 9µg 1%
Choline 13.7mg 9.2mg 1%
Sodium 30mg 4mg 1%
Net carbs 6.26g 23.98g N/A
Sugar 5.5g 0.24g N/A
Saturated fat 0.17g 0.26g 0%
Monounsaturated fat 0.377g 0.369g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +52.6%
Contains more WaterWater +24.4%
Contains more OtherOther +277.3%
Contains more ProteinProtein +94.3%
Contains more CarbsCarbs +217.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Poly. FatPolyunsaturated fat +38.8%
~equal in Monounsaturated fat ~0.369g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.