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  6. Spinach raw vs. Marinara sauce

Spinach raw vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and marinara sauce

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin B2, and calcium; however, marinara sauce is higher in vitamin B3.
  • Spinach raw covers your daily need for vitamin K, 391% more than marinara sauce.
  • Spinach raw has 15 times more folate than marinara sauce. While spinach raw has 194µg of folate, marinara sauce has only 13µg.

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

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +338.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +247.4%
Contains more CopperCopper +60.5%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +44.1%
Contains more ManganeseManganese +554.7%
Contains less SodiumSodium -62%
~equal in Selenium ~1.1µg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +1305%
Contains more Vitamin AVitamin A +1321.2%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +209.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +12.7%
Contains more Vitamin KVitamin K +3374.1%
Contains more FolateFolate +1392.3%
Contains more CholineCholine +40.9%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B3Vitamin B3 +441%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Marinara sauce DV% diff.
Vitamin K 482.9µg 13.9µg 391%
Vitamin A 469µg 33µg 48%
Folate 194µg 13µg 45%
Manganese 0.897mg 0.137mg 33%
Vitamin C 28.1mg 2mg 29%
Iron 2.71mg 0.78mg 24%
Vitamin B3 0.724mg 3.917mg 20%
Magnesium 79mg 18mg 15%
Vitamin B2 0.189mg 0.061mg 10%
Calcium 99mg 27mg 7%
Potassium 558mg 319mg 7%
Copper 0.13mg 0.081mg 5%
Vitamin B1 0.078mg 0.024mg 5%
Protein 2.86g 1.41g 3%
Zinc 0.53mg 0.2mg 3%
Vitamin B6 0.195mg 0.173mg 2%
Phosphorus 49mg 34mg 2%
Sodium 79mg 30mg 2%
Vitamin E 2.03mg 2.4mg 2%
Polyunsaturated fat 0.165g 0.508g 2%
Fats 0.39g 1.48g 2%
Fiber 2.2g 1.8g 2%
Choline 19.3mg 13.7mg 1%
Monounsaturated fat 0.01g 0.377g 1%
Calories 23kcal 51kcal 1%
Vitamin B5 0.065mg 1%
Cholesterol 0mg 2mg 1%
Carbs 3.63g 8.06g 1%
Net carbs 1.43g 6.26g N/A
Sugar 0.42g 5.5g N/A
Selenium 1µg 1.1µg 0%
Saturated fat 0.063g 0.17g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +102.8%
Contains more FatsFats +279.5%
Contains more CarbsCarbs +122%
~equal in Water ~87.39g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -62.9%
Contains more Mono. FatMonounsaturated fat +3670%
Contains more Poly. FatPolyunsaturated fat +207.9%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.