Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Marinara sauce
  5. Compare
  6. Marinara sauce vs. Zucchini

Marinara sauce vs. Zucchini — In-Depth Nutrition Comparison

Compare

Summary of differences between marinara sauce and zucchini

  • Marinara sauce has more vitamin B3, vitamin E, vitamin A, vitamin K, and iron; however, zucchini is higher in vitamin C.
  • Marinara sauce covers your daily need for vitamin B3, 22% more than zucchini.
  • Marinara sauce has 20 times more vitamin E than zucchini. While marinara sauce has 2.4mg of vitamin E, zucchini has only 0.12mg.
  • Zucchini has less sugar.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Squash, summer, zucchini, includes skin, raw.

Infographic

Marinara sauce vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +68.8%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +110.8%
Contains more CopperCopper +52.8%
Contains more SeleniumSelenium +450%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +29.2%
~equal in Magnesium ~18mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +230%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B3Vitamin B3 +768.5%
Contains more Vitamin KVitamin K +223.3%
Contains more CholineCholine +44.2%
Contains more Vitamin CVitamin C +795%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more FolateFolate +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Zucchini DV% diff.
Vitamin B3 3.917mg 0.451mg 22%
Vitamin C 2mg 17.9mg 18%
Vitamin E 2.4mg 0.12mg 15%
Vitamin K 13.9µg 4.3µg 8%
Iron 0.78mg 0.37mg 5%
Vitamin B5 0.204mg 4%
Vitamin B2 0.061mg 0.094mg 3%
Vitamin A 33µg 10µg 3%
Polyunsaturated fat 0.508g 0.091g 3%
Folate 13µg 24µg 3%
Fiber 1.8g 1g 3%
Copper 0.081mg 0.053mg 3%
Fructose 1.38g 2%
Vitamin B1 0.024mg 0.045mg 2%
Selenium 1.1µg 0.2µg 2%
Manganese 0.137mg 0.177mg 2%
Calories 51kcal 17kcal 2%
Fats 1.48g 0.32g 2%
Potassium 319mg 261mg 2%
Carbs 8.06g 3.11g 2%
Sodium 30mg 8mg 1%
Cholesterol 2mg 0mg 1%
Phosphorus 34mg 38mg 1%
Choline 13.7mg 9.5mg 1%
Monounsaturated fat 0.377g 0.011g 1%
Vitamin B6 0.173mg 0.163mg 1%
Zinc 0.2mg 0.32mg 1%
Calcium 27mg 16mg 1%
Protein 1.41g 1.21g 0%
Net carbs 6.26g 2.11g N/A
Magnesium 18mg 18mg 0%
Sugar 5.5g 2.5g N/A
Saturated fat 0.17g 0.084g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +16.5%
Contains more FatsFats +362.5%
Contains more CarbsCarbs +159.2%
Contains more OtherOther +191.2%
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +3327.3%
Contains more Poly. FatPolyunsaturated fat +458.2%
Contains less Sat. FatSaturated fat -50.6%

People also compare

Marinara sauce
Marinara sauce vs Hoisin sauce
Hoisin sauce
Marinara sauce
Marinara sauce vs Béchamel sauce
Béchamel sauce
Marinara sauce
Marinara sauce vs Hot sauce
Hot sauce
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.