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  6. Quinoa vs. Marinara sauce

Quinoa vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between quinoa and marinara sauce

  • Quinoa has more manganese, phosphorus, copper, magnesium, iron, and zinc; however, marinara sauce is higher in vitamin B3, vitamin A, vitamin E, and vitamin K.
  • Marinara sauce covers your daily need for vitamin B3, 22% more than quinoa.
  • Quinoa has 5 times more zinc than marinara sauce. While quinoa has 1.09mg of zinc, marinara sauce has only 0.2mg.

These are the specific foods used in this comparison Quinoa, cooked and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Quinoa vs Marinara sauce 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.
Quinoa
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +255.6%
Contains more IronIron +91%
Contains more CopperCopper +137%
Contains more ZincZinc +445%
Contains more PhosphorusPhosphorus +347.1%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +360.6%
Contains more SeleniumSelenium +154.5%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +85.5%

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.
Quinoa
Quinoa
4
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 B1Vitamin B1 +345.8%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more FolateFolate +223.1%
Contains more CholineCholine +67.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +281%
Contains more Vitamin B3Vitamin B3 +850.7%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Marinara sauce DV% diff.
Vitamin B3 0.412mg 3.917mg 22%
Manganese 0.631mg 0.137mg 21%
Phosphorus 152mg 34mg 17%
Vitamin E 0.63mg 2.4mg 12%
Vitamin K 0µg 13.9µg 12%
Copper 0.192mg 0.081mg 12%
Magnesium 64mg 18mg 11%
Iron 1.49mg 0.78mg 9%
Zinc 1.09mg 0.2mg 8%
Starch 17.63g 7%
Folate 42µg 13µg 7%
Vitamin B1 0.107mg 0.024mg 7%
Protein 4.4g 1.41g 6%
Vitamin B6 0.123mg 0.173mg 4%
Potassium 172mg 319mg 4%
Vitamin B2 0.11mg 0.061mg 4%
Fiber 2.8g 1.8g 4%
Carbs 21.3g 8.06g 4%
Vitamin A 0µg 33µg 4%
Polyunsaturated fat 1.078g 0.508g 4%
Calories 120kcal 51kcal 3%
Selenium 2.8µg 1.1µg 3%
Choline 23mg 13.7mg 2%
Vitamin C 0mg 2mg 2%
Sodium 7mg 30mg 1%
Calcium 17mg 27mg 1%
Cholesterol 0mg 2mg 1%
Fats 1.92g 1.48g 1%
Net carbs 18.5g 6.26g N/A
Sugar 0.87g 5.5g N/A
Saturated fat 0.231g 0.17g 0%
Monounsaturated fat 0.528g 0.377g 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +212.1%
Contains more FatsFats +29.7%
Contains more CarbsCarbs +164.3%
Contains more WaterWater +22%
Contains more OtherOther +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +40.1%
Contains more Poly. FatPolyunsaturated fat +112.2%
Contains less Sat. FatSaturated fat -26.4%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.