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  6. Marinara sauce vs. Sweet potato

Marinara sauce vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and sweet potato

  • Marinara sauce has more vitamin B3, vitamin E, and vitamin K; however, sweet potato is higher in vitamin A, copper, and manganese.
  • Sweet potato covers your daily need for vitamin A, 271% more than marinara sauce.
  • Marinara sauce has 9 times more vitamin E than sweet potato. While marinara sauce has 2.4mg of vitamin E, sweet potato has only 0.26mg.

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

Infographic

Marinara sauce vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +27.9%
Contains less SodiumSodium -45.5%
Contains more SeleniumSelenium +83.3%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +11.1%
Contains more CopperCopper +86.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +38.2%
Contains more ManganeseManganese +88.3%
~equal in Potassium ~337mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +823.1%
Contains more Vitamin B3Vitamin B3 +603.2%
Contains more Vitamin KVitamin K +672.2%
Contains more FolateFolate +18.2%
Contains more CholineCholine +11.4%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +2048.5%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B6Vitamin B6 +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Sweet potato DV% diff.
Vitamin A 33µg 709µg 75%
Vitamin B3 3.917mg 0.557mg 21%
Vitamin B5 0.8mg 16%
Vitamin E 2.4mg 0.26mg 14%
Vitamin K 13.9µg 1.8µg 10%
Copper 0.081mg 0.151mg 8%
Manganese 0.137mg 0.258mg 5%
Starch 12.65g 5%
Vitamin B1 0.024mg 0.078mg 5%
Fiber 1.8g 3g 5%
Carbs 8.06g 20.12g 4%
Polyunsaturated fat 0.508g 0.014g 3%
Vitamin B6 0.173mg 0.209mg 3%
Phosphorus 34mg 47mg 2%
Calories 51kcal 86kcal 2%
Magnesium 18mg 25mg 2%
Fats 1.48g 0.05g 2%
Iron 0.78mg 0.61mg 2%
Folate 13µg 11µg 1%
Saturated fat 0.17g 0.018g 1%
Monounsaturated fat 0.377g 0.001g 1%
Selenium 1.1µg 0.6µg 1%
Fructose 0.7g 1%
Potassium 319mg 337mg 1%
Sodium 30mg 55mg 1%
Zinc 0.2mg 0.3mg 1%
Cholesterol 2mg 0mg 1%
Protein 1.41g 1.57g 0%
Vitamin C 2mg 2.4mg 0%
Net carbs 6.26g 17.12g N/A
Calcium 27mg 30mg 0%
Sugar 5.5g 4.18g N/A
Vitamin B2 0.061mg 0.061mg 0%
Choline 13.7mg 12.3mg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +2860%
Contains more WaterWater +13.1%
Contains more OtherOther +69.4%
Contains more ProteinProtein +11.3%
Contains more CarbsCarbs +149.6%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +37600%
Contains more Poly. FatPolyunsaturated fat +3528.6%
Contains less Sat. FatSaturated fat -89.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.