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  6. Brown rice vs. Marinara sauce

Brown rice vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between brown rice and marinara sauce

  • Brown rice has more manganese, vitamin B1, phosphorus, selenium, and magnesium; however, marinara sauce is higher in vitamin E, vitamin A, vitamin K, vitamin B3, and potassium.
  • Brown rice covers your daily need for manganese, 36% more than marinara sauce.
  • Brown rice has 7 times more vitamin B1 than marinara sauce. While brown rice has 0.178mg of vitamin B1, marinara sauce has only 0.024mg.

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

Infographic

Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +116.7%
Contains more CopperCopper +30.9%
Contains more ZincZinc +255%
Contains more PhosphorusPhosphorus +202.9%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +610.9%
Contains more SeleniumSelenium +427.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +270.9%
Contains more IronIron +39.3%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +641.7%
Contains more Vitamin B2Vitamin B2 +13.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1311.8%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more Vitamin KVitamin K +6850%
Contains more FolateFolate +44.4%
Contains more CholineCholine +48.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Marinara sauce DV% diff.
Manganese 0.974mg 0.137mg 36%
Vitamin E 0.17mg 2.4mg 15%
Vitamin B1 0.178mg 0.024mg 13%
Vitamin K 0.2µg 13.9µg 11%
Starch 24.79g 10%
Phosphorus 103mg 34mg 10%
Selenium 5.8µg 1.1µg 9%
Vitamin B5 0.38mg 8%
Vitamin B3 2.561mg 3.917mg 8%
Potassium 86mg 319mg 7%
Carbs 25.58g 8.06g 6%
Magnesium 39mg 18mg 5%
Zinc 0.71mg 0.2mg 5%
Vitamin B6 0.123mg 0.173mg 4%
Vitamin A 0µg 33µg 4%
Calories 123kcal 51kcal 4%
Copper 0.106mg 0.081mg 3%
Iron 0.56mg 0.78mg 3%
Protein 2.74g 1.41g 3%
Calcium 3mg 27mg 2%
Vitamin C 0mg 2mg 2%
Polyunsaturated fat 0.366g 0.508g 1%
Fiber 1.6g 1.8g 1%
Vitamin B2 0.069mg 0.061mg 1%
Cholesterol 0mg 2mg 1%
Fats 0.97g 1.48g 1%
Folate 9µg 13µg 1%
Choline 9.2mg 13.7mg 1%
Sodium 4mg 30mg 1%
Net carbs 23.98g 6.26g N/A
Sugar 0.24g 5.5g N/A
Saturated fat 0.26g 0.17g 0%
Monounsaturated fat 0.369g 0.377g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +94.3%
Contains more CarbsCarbs +217.4%
Contains more FatsFats +52.6%
Contains more WaterWater +24.4%
Contains more OtherOther +277.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 less Sat. FatSaturated fat -34.6%
Contains more Poly. FatPolyunsaturated fat +38.8%
~equal in Monounsaturated fat ~0.377g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.