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  6. Marinara sauce vs. Watercress

Marinara sauce vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between marinara sauce and watercress?

  • Marinara sauce is higher in vitamin B3, vitamin E, iron, and fiber, yet watercress is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin B1.
  • Watercress's daily need coverage for vitamin K is 197% more.
  • Marinara sauce has 20 times more vitamin B3 than watercress. While marinara sauce has 3.917mg of vitamin B3, watercress has only 0.2mg.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Watercress, raw types in this article.

Infographic

Marinara sauce vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +290%
Contains more ZincZinc +81.8%
Contains less SodiumSodium -26.8%
Contains more SeleniumSelenium +22.2%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +344.4%
Contains more PhosphorusPhosphorus +76.5%
Contains more ManganeseManganese +78.1%
~equal in Potassium ~330mg
~equal in Copper ~0.077mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B3Vitamin B3 +1858.5%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more FolateFolate +44.4%
Contains more CholineCholine +52.2%
Contains more Vitamin CVitamin C +2050%
Contains more Vitamin AVitamin A +384.8%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin KVitamin K +1698.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Watercress DV% diff.
Vitamin K 13.9µg 250µg 197%
Vitamin C 2mg 43mg 46%
Vitamin B3 3.917mg 0.2mg 23%
Vitamin A 33µg 160µg 14%
Calcium 27mg 120mg 9%
Vitamin E 2.4mg 1mg 9%
Iron 0.78mg 0.2mg 7%
Vitamin B5 0.31mg 6%
Vitamin B1 0.024mg 0.09mg 6%
Vitamin B2 0.061mg 0.12mg 5%
Fiber 1.8g 0.5g 5%
Manganese 0.137mg 0.244mg 5%
Phosphorus 34mg 60mg 4%
Vitamin B6 0.173mg 0.129mg 3%
Polyunsaturated fat 0.508g 0.035g 3%
Protein 1.41g 2.3g 2%
Calories 51kcal 11kcal 2%
Carbs 8.06g 1.29g 2%
Fats 1.48g 0.1g 2%
Zinc 0.2mg 0.11mg 1%
Magnesium 18mg 21mg 1%
Cholesterol 2mg 0mg 1%
Folate 13µg 9µg 1%
Choline 13.7mg 9mg 1%
Saturated fat 0.17g 0.027g 1%
Monounsaturated fat 0.377g 0.008g 1%
Net carbs 6.26g 0.79g N/A
Potassium 319mg 330mg 0%
Sugar 5.5g 0.2g N/A
Copper 0.081mg 0.077mg 0%
Sodium 30mg 41mg 0%
Selenium 1.1µg 0.9µg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +1380%
Contains more CarbsCarbs +524.8%
Contains more OtherOther +38.3%
Contains more ProteinProtein +63.1%
~equal in Water ~95.11g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +4612.5%
Contains more Poly. FatPolyunsaturated fat +1351.4%
Contains less Sat. FatSaturated fat -84.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.