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Nutmeg vs. Marinara sauce — In-Depth Nutrition Comparison

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Differences between nutmeg and marinara sauce

  • Nutmeg has more manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, and zinc, while marinara sauce has more vitamin B3.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • Marinara sauce contains 21 times less manganese than nutmeg. Nutmeg contains 2.9mg of manganese, while marinara sauce contains 0.137mg.
  • The amount of saturated fat in marinara sauce is lower.

The food types used in this comparison are Spices, nutmeg, ground and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Nutmeg vs Marinara sauce 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.
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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%
Contains more MagnesiumMagnesium +916.7%
Contains more CalciumCalcium +581.5%
Contains more IronIron +289.7%
Contains more CopperCopper +1167.9%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +526.5%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +2016.8%
Contains more SeleniumSelenium +45.5%
~equal in Potassium ~319mg

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.
Nutmeg
3
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +1341.7%
Contains more FolateFolate +484.6%
Contains more Vitamin AVitamin A +560%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +201.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +55.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.173mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +314.2%
Contains more FatsFats +2353.4%
Contains more CarbsCarbs +511.5%
Contains more OtherOther +40.4%
Contains more WaterWater +1302.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +754.1%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +45.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nutmeg Marinara sauce
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Nutmeg Marinara sauce DV% diff.
Manganese 2.9mg 0.137mg 120%
Saturated fat 25.94g 0.17g 117%
Copper 1.027mg 0.081mg 105%
Fiber 20.8g 1.8g 76%
Fats 36.31g 1.48g 54%
Magnesium 183mg 18mg 39%
Iron 3.04mg 0.78mg 28%
Vitamin B1 0.346mg 0.024mg 27%
Phosphorus 213mg 34mg 26%
Calories 525kcal 51kcal 24%
Zinc 2.15mg 0.2mg 18%
Vitamin B3 1.299mg 3.917mg 16%
Calcium 184mg 27mg 16%
Vitamin E 0mg 2.4mg 16%
Folate 76µg 13µg 16%
Carbs 49.29g 8.06g 14%
Vitamin K 0µg 13.9µg 12%
Protein 5.84g 1.41g 9%
Monounsaturated fat 3.22g 0.377g 7%
Vitamin A 5µg 33µg 3%
Potassium 350mg 319mg 1%
Vitamin C 3mg 2mg 1%
Choline 8.8mg 13.7mg 1%
Selenium 1.6µg 1.1µg 1%
Vitamin B6 0.16mg 0.173mg 1%
Sodium 16mg 30mg 1%
Cholesterol 0mg 2mg 1%
Polyunsaturated fat 0.35g 0.508g 1%
Net carbs 28.49g 6.26g N/A
Sugar 2.99g 5.5g N/A
Vitamin B2 0.057mg 0.061mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Nutmeg
19%
Marinara sauce
Minerals Daily Need Coverage Score
121%
Nutmeg
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 2.51g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 25.77g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $6)
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.