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  6. Marinara sauce vs. Wild rice raw

Marinara sauce vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between marinara sauce and wild rice raw

  • Wild rice raw is richer than marinara sauce in phosphorus, zinc, manganese, copper, magnesium, folate, fiber, vitamin B3, vitamin B6, and vitamin B2.
  • Daily need coverage for phosphorus for wild rice raw is 57% higher.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Wild rice, raw.

Infographic

Marinara sauce vs Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +28.6%
Contains more MagnesiumMagnesium +883.3%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +151.3%
Contains more CopperCopper +546.9%
Contains more ZincZinc +2880%
Contains more PhosphorusPhosphorus +1173.5%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +870.1%
Contains more SeleniumSelenium +154.5%

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%
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +192.7%
Contains more Vitamin KVitamin K +631.6%
Contains more Vitamin B1Vitamin B1 +379.2%
Contains more Vitamin B2Vitamin B2 +329.5%
Contains more Vitamin B3Vitamin B3 +71.9%
Contains more Vitamin B6Vitamin B6 +126%
Contains more FolateFolate +630.8%
Contains more CholineCholine +155.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Wild rice raw DV% diff.
Phosphorus 34mg 433mg 57%
Manganese 0.137mg 1.329mg 52%
Zinc 0.2mg 5.96mg 52%
Copper 0.081mg 0.524mg 49%
Magnesium 18mg 177mg 38%
Protein 1.41g 14.73g 27%
Carbs 8.06g 74.9g 22%
Folate 13µg 95µg 21%
Vitamin B5 1.074mg 21%
Fiber 1.8g 6.2g 18%
Vitamin B3 3.917mg 6.733mg 18%
Vitamin B6 0.173mg 0.391mg 17%
Calories 51kcal 357kcal 15%
Iron 0.78mg 1.96mg 15%
Vitamin B2 0.061mg 0.262mg 15%
Vitamin E 2.4mg 0.82mg 11%
Vitamin K 13.9µg 1.9µg 10%
Vitamin B1 0.024mg 0.115mg 8%
Choline 13.7mg 35mg 4%
Vitamin A 33µg 1µg 4%
Selenium 1.1µg 2.8µg 3%
Potassium 319mg 427mg 3%
Vitamin C 2mg 0mg 2%
Sodium 30mg 7mg 1%
Monounsaturated fat 0.377g 0.159g 1%
Fats 1.48g 1.08g 1%
Polyunsaturated fat 0.508g 0.676g 1%
Cholesterol 2mg 0mg 1%
Calcium 27mg 21mg 1%
Net carbs 6.26g 68.7g N/A
Sugar 5.5g 2.5g N/A
Saturated fat 0.17g 0.156g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +37%
Contains more WaterWater +1026.2%
Contains more ProteinProtein +944.7%
Contains more CarbsCarbs +829.3%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +137.1%
Contains more Poly. FatPolyunsaturated fat +33.1%
~equal in Saturated fat ~0.156g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.