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  6. Marinara sauce vs. Walnut

Marinara sauce vs. Walnut — In-Depth Nutrition Comparison

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Differences between marinara sauce and walnut

  • Marinara sauce contains less copper, manganese, phosphorus, magnesium, vitamin B6, iron, vitamin B1, zinc, and folate than walnut.
  • Walnut's daily need coverage for copper is 167% higher.
  • The amount of saturated fat in marinara sauce is lower.

The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Nuts, walnuts, english.

Infographic

Marinara sauce vs Walnut infographic
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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%
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +263%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +273.1%
Contains more CopperCopper +1858%
Contains more ZincZinc +1445%
Contains more PhosphorusPhosphorus +917.6%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +2392%
Contains more SeleniumSelenium +345.5%

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%
Walnut
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +53.8%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin B3Vitamin B3 +248.2%
Contains more Vitamin KVitamin K +414.8%
Contains more Vitamin B1Vitamin B1 +1320.8%
Contains more Vitamin B2Vitamin B2 +145.9%
Contains more Vitamin B6Vitamin B6 +210.4%
Contains more FolateFolate +653.8%
Contains more CholineCholine +186.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Walnut DV% diff.
Polyunsaturated fat 0.508g 47.174g 311%
Copper 0.081mg 1.586mg 167%
Manganese 0.137mg 3.414mg 142%
Fats 1.48g 65.21g 98%
Phosphorus 34mg 346mg 45%
Magnesium 18mg 158mg 33%
Calories 51kcal 654kcal 30%
Vitamin B6 0.173mg 0.537mg 28%
Protein 1.41g 15.23g 28%
Saturated fat 0.17g 6.126g 27%
Iron 0.78mg 2.91mg 27%
Zinc 0.2mg 3.09mg 26%
Vitamin B1 0.024mg 0.341mg 26%
Folate 13µg 98µg 21%
Monounsaturated fat 0.377g 8.933g 21%
Fiber 1.8g 6.7g 20%
Vitamin B3 3.917mg 1.125mg 17%
Vitamin B5 0.57mg 11%
Vitamin E 2.4mg 0.7mg 11%
Vitamin K 13.9µg 2.7µg 9%
Vitamin B2 0.061mg 0.15mg 7%
Selenium 1.1µg 4.9µg 7%
Calcium 27mg 98mg 7%
Choline 13.7mg 39.2mg 5%
Vitamin A 33µg 1µg 4%
Potassium 319mg 441mg 4%
Carbs 8.06g 13.71g 2%
Sodium 30mg 2mg 1%
Vitamin C 2mg 1.3mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 6.26g 7.01g N/A
Sugar 5.5g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2047.2%
Contains more ProteinProtein +980.1%
Contains more FatsFats +4306.1%
Contains more CarbsCarbs +70.1%
~equal in Other ~1.78g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +2269.5%
Contains more Poly. FatPolyunsaturated fat +9186.2%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.