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  6. Marinara sauce vs. Vegetable

Marinara sauce vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between marinara sauce and vegetable

  • Marinara sauce has more vitamin B3, vitamin E, and vitamin B6; however, vegetable is richer in vitamin A, manganese, fiber, and vitamin K.
  • Vegetable covers your daily vitamin A needs 73% more than marinara sauce.
  • Vegetable has 6 times less vitamin E than marinara sauce. Marinara sauce has 2.4mg of vitamin E, while vegetable has 0.38mg.
  • Vegetable contains less sugar.

Specific food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Marinara sauce vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +88.8%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +22.2%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +176.6%
~equal in Calcium ~25mg
~equal in Iron ~0.82mg
~equal in Copper ~0.083mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +531.6%
Contains more Vitamin B3Vitamin B3 +360.3%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +548.5%
Contains more Vitamin B1Vitamin B1 +195.8%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin KVitamin K +69.1%
Contains more FolateFolate +46.2%
Contains more CholineCholine +75.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Vegetable DV% diff.
Vitamin A 33µg 214µg 20%
Vitamin B3 3.917mg 0.851mg 19%
Vitamin E 2.4mg 0.38mg 13%
Manganese 0.137mg 0.379mg 11%
Fiber 1.8g 4.4g 10%
Vitamin B6 0.173mg 0.074mg 8%
Vitamin K 13.9µg 23.5µg 8%
Vitamin B2 0.061mg 0.12mg 5%
Vitamin B1 0.024mg 0.071mg 4%
Potassium 319mg 169mg 4%
Vitamin B5 0.151mg 3%
Zinc 0.2mg 0.49mg 3%
Polyunsaturated fat 0.508g 0.072g 3%
Protein 1.41g 2.86g 3%
Folate 13µg 19µg 2%
Choline 13.7mg 24.1mg 2%
Phosphorus 34mg 51mg 2%
Carbs 8.06g 13.09g 2%
Fats 1.48g 0.15g 2%
Saturated fat 0.17g 0.031g 1%
Monounsaturated fat 0.377g 0.01g 1%
Calories 51kcal 65kcal 1%
Selenium 1.1µg 0.3µg 1%
Cholesterol 2mg 0mg 1%
Magnesium 18mg 22mg 1%
Vitamin C 2mg 3.2mg 1%
Net carbs 6.26g 8.69g N/A
Calcium 27mg 25mg 0%
Iron 0.78mg 0.82mg 0%
Sugar 5.5g 3.12g N/A
Copper 0.081mg 0.083mg 0%
Sodium 30mg 35mg 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +886.7%
Contains more OtherOther +147.8%
Contains more ProteinProtein +102.8%
Contains more CarbsCarbs +62.4%
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +3670%
Contains more Poly. FatPolyunsaturated fat +605.6%
Contains less Sat. FatSaturated fat -81.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.