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  6. Marinara sauce vs. Flax seeds

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

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What are the main differences between marinara sauce and flax seeds?

  • Marinara sauce has less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 135% higher.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Seeds, flaxseed types in this comparison.

Infographic

Marinara sauce vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +844.4%
Contains more PotassiumPotassium +154.9%
Contains more IronIron +634.6%
Contains more CopperCopper +1406.2%
Contains more ZincZinc +2070%
Contains more PhosphorusPhosphorus +1788.2%
Contains more ManganeseManganese +1711.7%
Contains more SeleniumSelenium +2209.1%
~equal in Sodium ~30mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +674.2%
Contains more Vitamin B3Vitamin B3 +27.2%
Contains more Vitamin KVitamin K +223.3%
Contains more Vitamin B1Vitamin B1 +6750%
Contains more Vitamin B2Vitamin B2 +163.9%
Contains more Vitamin B6Vitamin B6 +173.4%
Contains more FolateFolate +569.2%
Contains more CholineCholine +474.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Flax seeds DV% diff.
Polyunsaturated fat 0.508g 28.73g 188%
Vitamin B1 0.024mg 1.644mg 135%
Copper 0.081mg 1.22mg 127%
Fiber 1.8g 27.3g 102%
Manganese 0.137mg 2.482mg 102%
Magnesium 18mg 392mg 89%
Phosphorus 34mg 642mg 87%
Fats 1.48g 42.16g 63%
Iron 0.78mg 5.73mg 62%
Selenium 1.1µg 25.4µg 44%
Zinc 0.2mg 4.34mg 38%
Protein 1.41g 18.29g 34%
Calories 51kcal 534kcal 24%
Calcium 27mg 255mg 23%
Vitamin B6 0.173mg 0.473mg 23%
Vitamin B5 0.985mg 20%
Folate 13µg 87µg 19%
Monounsaturated fat 0.377g 7.527g 18%
Saturated fat 0.17g 3.663g 16%
Potassium 319mg 813mg 15%
Vitamin E 2.4mg 0.31mg 14%
Choline 13.7mg 78.7mg 12%
Vitamin B2 0.061mg 0.161mg 8%
Vitamin K 13.9µg 4.3µg 8%
Carbs 8.06g 28.88g 7%
Vitamin B3 3.917mg 3.08mg 5%
Vitamin A 33µg 0µg 4%
Vitamin C 2mg 0.6mg 2%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 1.58g N/A
Sugar 5.5g 1.55g N/A
Sodium 30mg 30mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1155.6%
Contains more ProteinProtein +1197.2%
Contains more FatsFats +2748.6%
Contains more CarbsCarbs +258.3%
Contains more OtherOther +123.5%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +1896.6%
Contains more Poly. FatPolyunsaturated fat +5555.5%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.