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  6. Rye vs. Marinara sauce

Rye vs. Marinara sauce — In-Depth Nutrition Comparison

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How are rye and marinara sauce different?

  • Rye is higher than marinara sauce in manganese, fiber, phosphorus, copper, vitamin B1, selenium, iron, zinc, magnesium, and vitamin B2.
  • Rye covers your daily need for manganese, 106% more than marinara sauce.
  • Rye contains 13 times more zinc than marinara sauce. Rye contains 2.65mg of zinc, while marinara sauce contains 0.2mg.

Rye grain and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types were used in this article.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +511.1%
Contains more PotassiumPotassium +59.9%
Contains more IronIron +237.2%
Contains more CopperCopper +353.1%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +876.5%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1781%
Contains more SeleniumSelenium +1163.6%
Contains more CalciumCalcium +12.5%

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.
Rye
Rye
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +1216.7%
Contains more Vitamin B2Vitamin B2 +311.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +69.9%
Contains more FolateFolate +192.3%
Contains more CholineCholine +121.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin KVitamin K +135.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.917mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Marinara sauce DV% diff.
Manganese 2.577mg 0.137mg 106%
Fiber 15.1g 1.8g 53%
Phosphorus 332mg 34mg 43%
Copper 0.367mg 0.081mg 32%
Vitamin B5 1.456mg 29%
Vitamin B1 0.316mg 0.024mg 24%
Carbs 75.86g 8.06g 23%
Selenium 13.9µg 1.1µg 23%
Iron 2.63mg 0.78mg 23%
Magnesium 110mg 18mg 22%
Zinc 2.65mg 0.2mg 22%
Protein 10.34g 1.41g 18%
Vitamin B2 0.251mg 0.061mg 15%
Calories 338kcal 51kcal 14%
Vitamin E 0.85mg 2.4mg 10%
Vitamin B6 0.294mg 0.173mg 9%
Vitamin K 5.9µg 13.9µg 7%
Folate 38µg 13µg 6%
Potassium 510mg 319mg 6%
Vitamin A 1µg 33µg 4%
Choline 30.4mg 13.7mg 3%
Polyunsaturated fat 0.767g 0.508g 2%
Vitamin C 0mg 2mg 2%
Vitamin B3 4.27mg 3.917mg 2%
Sodium 2mg 30mg 1%
Cholesterol 0mg 2mg 1%
Fats 1.63g 1.48g 0%
Net carbs 60.76g 6.26g N/A
Calcium 24mg 27mg 0%
Sugar 0.98g 5.5g N/A
Saturated fat 0.197g 0.17g 0%
Monounsaturated fat 0.208g 0.377g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +633.3%
Contains more CarbsCarbs +841.2%
Contains more WaterWater +724.4%
~equal in Fats ~1.48g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 Poly. FatPolyunsaturated fat +51%
Contains less Sat. FatSaturated fat -13.7%
Contains more Mono. FatMonounsaturated fat +81.3%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.