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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
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
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
19%
Minerals Daily Need Coverage Score
45%
15%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 5.08g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.107g)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce is cheaper (difference - $0.2)