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  6. Marinara sauce vs. Yam

Marinara sauce vs. Yam — In-Depth Nutrition Comparison

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What are the differences between marinara sauce and yam?

  • Marinara sauce is higher in vitamin B3, vitamin E, vitamin A, and vitamin K, yet yam is higher in vitamin C, potassium, manganese, copper, vitamin B6, and fiber.
  • Marinara sauce's daily need coverage for vitamin B3 is 21% more.
  • Marinara sauce has 7 times more vitamin E than yam. While marinara sauce has 2.4mg of vitamin E, yam has only 0.35mg.

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

Infographic

Marinara sauce vs Yam 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%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +58.8%
Contains more IronIron +44.4%
Contains more SeleniumSelenium +57.1%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +155.8%
Contains more CopperCopper +119.8%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +61.8%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +189.8%

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +371.4%
Contains more Vitamin EVitamin E +585.7%
Contains more Vitamin B2Vitamin B2 +90.6%
Contains more Vitamin B3Vitamin B3 +609.6%
Contains more Vitamin KVitamin K +504.3%
Contains more Vitamin CVitamin C +755%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B6Vitamin B6 +69.4%
Contains more FolateFolate +76.9%
Contains more CholineCholine +20.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Yam DV% diff.
Vitamin B3 3.917mg 0.552mg 21%
Vitamin C 2mg 17.1mg 17%
Potassium 319mg 816mg 15%
Vitamin E 2.4mg 0.35mg 14%
Manganese 0.137mg 0.397mg 11%
Copper 0.081mg 0.178mg 11%
Vitamin K 13.9µg 2.3µg 10%
Vitamin B6 0.173mg 0.293mg 9%
Fiber 1.8g 4.1g 9%
Vitamin B1 0.024mg 0.112mg 7%
Carbs 8.06g 27.88g 7%
Vitamin B5 0.314mg 6%
Calories 51kcal 118kcal 3%
Vitamin A 33µg 7µg 3%
Folate 13µg 23µg 3%
Phosphorus 34mg 55mg 3%
Iron 0.78mg 0.54mg 3%
Polyunsaturated fat 0.508g 0.076g 3%
Fats 1.48g 0.17g 2%
Vitamin B2 0.061mg 0.032mg 2%
Choline 13.7mg 16.5mg 1%
Saturated fat 0.17g 0.037g 1%
Monounsaturated fat 0.377g 0.006g 1%
Selenium 1.1µg 0.7µg 1%
Sodium 30mg 9mg 1%
Calcium 27mg 17mg 1%
Magnesium 18mg 21mg 1%
Cholesterol 2mg 0mg 1%
Protein 1.41g 1.53g 0%
Net carbs 6.26g 23.78g N/A
Sugar 5.5g 0.5g N/A
Zinc 0.2mg 0.24mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +770.6%
Contains more WaterWater +25.6%
Contains more OtherOther +102.4%
Contains more CarbsCarbs +245.9%
~equal in Protein ~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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +6183.3%
Contains more Poly. FatPolyunsaturated fat +568.4%
Contains less Sat. FatSaturated fat -78.2%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.