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  6. Marinara sauce vs. Spinach raw

Marinara sauce vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and spinach raw

  • Marinara sauce has more vitamin B3; however, spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin B2, and calcium.
  • Spinach raw covers your daily need for vitamin K, 391% more than marinara sauce.
  • Marinara sauce has 5 times more vitamin B3 than spinach raw. While marinara sauce has 3.917mg of vitamin B3, spinach raw has only 0.724mg.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Spinach, raw.

Infographic

Marinara sauce vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -62%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +247.4%
Contains more CopperCopper +60.5%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +44.1%
Contains more ManganeseManganese +554.7%
~equal in Selenium ~1µg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B3Vitamin B3 +441%
Contains more Vitamin CVitamin C +1305%
Contains more Vitamin AVitamin A +1321.2%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +209.8%
Contains more Vitamin B6Vitamin B6 +12.7%
Contains more Vitamin KVitamin K +3374.1%
Contains more FolateFolate +1392.3%
Contains more CholineCholine +40.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Spinach raw DV% diff.
Vitamin K 13.9µg 482.9µg 391%
Vitamin A 33µg 469µg 48%
Folate 13µg 194µg 45%
Manganese 0.137mg 0.897mg 33%
Vitamin C 2mg 28.1mg 29%
Iron 0.78mg 2.71mg 24%
Vitamin B3 3.917mg 0.724mg 20%
Magnesium 18mg 79mg 15%
Vitamin B2 0.061mg 0.189mg 10%
Calcium 27mg 99mg 7%
Potassium 319mg 558mg 7%
Copper 0.081mg 0.13mg 5%
Vitamin B1 0.024mg 0.078mg 5%
Protein 1.41g 2.86g 3%
Zinc 0.2mg 0.53mg 3%
Vitamin B6 0.173mg 0.195mg 2%
Phosphorus 34mg 49mg 2%
Sodium 30mg 79mg 2%
Vitamin E 2.4mg 2.03mg 2%
Polyunsaturated fat 0.508g 0.165g 2%
Fats 1.48g 0.39g 2%
Fiber 1.8g 2.2g 2%
Choline 13.7mg 19.3mg 1%
Monounsaturated fat 0.377g 0.01g 1%
Calories 51kcal 23kcal 1%
Vitamin B5 0.065mg 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 3.63g 1%
Net carbs 6.26g 1.43g N/A
Sugar 5.5g 0.42g N/A
Selenium 1.1µg 1µg 0%
Saturated fat 0.17g 0.063g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +279.5%
Contains more CarbsCarbs +122%
Contains more ProteinProtein +102.8%
~equal in Water ~91.4g
~equal in Other ~1.72g

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +3670%
Contains more Poly. FatPolyunsaturated fat +207.9%
Contains less Sat. FatSaturated fat -62.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.