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Saffron vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between saffron and marinara sauce

  • Marinara sauce has less manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, copper, folate, and vitamin B2 than saffron.
  • Saffron covers your daily need for manganese, 1229% more than marinara sauce.
  • Saffron has 40 times more vitamin C than marinara sauce. While saffron has 80.8mg of vitamin C, marinara sauce has only 2mg.

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

Infographic

Saffron 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +1366.7%
Contains more CalciumCalcium +311.1%
Contains more PotassiumPotassium +440.4%
Contains more IronIron +1323.1%
Contains more CopperCopper +304.9%
Contains more ZincZinc +445%
Contains more PhosphorusPhosphorus +641.2%
Contains more ManganeseManganese +20635.8%
Contains more SeleniumSelenium +409.1%
Contains less SodiumSodium -79.7%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 +3940%
Contains more Vitamin B1Vitamin B1 +379.2%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B6Vitamin B6 +483.8%
Contains more FolateFolate +615.4%
Contains more Vitamin AVitamin A +22.2%
Contains more Vitamin B3Vitamin B3 +168.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +710.6%
Contains more FatsFats +295.3%
Contains more CarbsCarbs +711%
Contains more OtherOther +228.3%
Contains more WaterWater +634.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +13.8%
Contains more Poly. FatPolyunsaturated fat +306.9%
Contains less Sat. FatSaturated fat -89.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Marinara sauce DV% diff.
Manganese 28.408mg 0.137mg 1229%
Iron 11.1mg 0.78mg 129%
Vitamin C 80.8mg 2mg 88%
Vitamin B6 1.01mg 0.173mg 64%
Magnesium 264mg 18mg 59%
Potassium 1724mg 319mg 41%
Phosphorus 252mg 34mg 31%
Copper 0.328mg 0.081mg 27%
Protein 11.43g 1.41g 20%
Folate 93µg 13µg 20%
Carbs 65.37g 8.06g 19%
Vitamin B2 0.267mg 0.061mg 16%
Vitamin E 2.4mg 16%
Vitamin B3 1.46mg 3.917mg 15%
Calories 310kcal 51kcal 13%
Vitamin K 13.9µg 12%
Polyunsaturated fat 2.067g 0.508g 10%
Zinc 1.09mg 0.2mg 8%
Calcium 111mg 27mg 8%
Selenium 5.6µg 1.1µg 8%
Vitamin B1 0.115mg 0.024mg 8%
Fiber 3.9g 1.8g 8%
Fats 5.85g 1.48g 7%
Saturated fat 1.586g 0.17g 6%
Sodium 148mg 30mg 5%
Choline 13.7mg 2%
Vitamin A 27µg 33µg 1%
Cholesterol 0mg 2mg 1%
Net carbs 61.47g 6.26g N/A
Sugar 5.5g N/A
Monounsaturated fat 0.429g 0.377g 0%
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
19%
Marinara sauce
Minerals Daily Need Coverage Score
479%
Saffron
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Saffron
Saffron is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 5.5g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 118mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 1.416g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 70)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $2.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.