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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 RAE, Folate, Manganese, Vitamin C, Iron, Magnesium, Vitamin B2, and Calcium, however, Marinara sauce is higher in Vitamin B3.
  • Spinach raw covers your daily need of 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.
Spinach raw
Spinach raw
8
:
2
Marinara sauce
Marinara sauce
Contains more Calcium +266.7%
Contains more Iron +247.4%
Contains more Magnesium +338.9%
Contains more Phosphorus +44.1%
Contains more Potassium +74.9%
Contains more Zinc +165%
Contains more Copper +60.5%
Contains more Manganese +554.7%
Contains less Sodium -62%
Equal in Selenium - 1.1
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +266.7%
Contains more Iron +247.4%
Contains more Magnesium +338.9%
Contains more Phosphorus +44.1%
Contains more Potassium +74.9%
Contains more Zinc +165%
Contains more Copper +60.5%
Contains more Manganese +554.7%
Contains less Sodium -62%
Equal in Selenium - 1.1

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.
Spinach raw
Spinach raw
8
:
2
Marinara sauce
Marinara sauce
Contains more Vitamin A +1342.6%
Contains more Vitamin C +1305%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +209.8%
Contains more Vitamin B6 +12.7%
Contains more Folate +1392.3%
Contains more Vitamin K +3374.1%
Contains more Vitamin E +18.2%
Contains more Vitamin B3 +441%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin A +1342.6%
Contains more Vitamin C +1305%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +209.8%
Contains more Vitamin B6 +12.7%
Contains more Folate +1392.3%
Contains more Vitamin K +3374.1%
Contains more Vitamin E +18.2%
Contains more Vitamin B3 +441%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Marinara sauce
Marinara sauce
Contains more Protein +102.8%
Contains more Fats +279.5%
Contains more Carbs +122%
Equal in Water - 87.39
Equal in Other - 1.66
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +102.8%
Contains more Fats +279.5%
Contains more Carbs +122%
Equal in Water - 87.39
Equal in Other - 1.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Marinara sauce
Marinara sauce
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +3670%
Contains more Polyunsaturated fat +207.9%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -62.9%
Contains more Monounsaturated Fat +3670%
Contains more Polyunsaturated 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.
Spinach raw Marinara sauce
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Spinach raw Marinara sauce Opinion
Net carbs 1.43g 6.26g Marinara sauce
Protein 2.86g 1.41g Spinach raw
Fats 0.39g 1.48g Marinara sauce
Carbs 3.63g 8.06g Marinara sauce
Calories 23kcal 51kcal Marinara sauce
Fructose 0.15g Spinach raw
Sugar 0.42g 5.5g Spinach raw
Fiber 2.2g 1.8g Spinach raw
Calcium 99mg 27mg Spinach raw
Iron 2.71mg 0.78mg Spinach raw
Magnesium 79mg 18mg Spinach raw
Phosphorus 49mg 34mg Spinach raw
Potassium 558mg 319mg Spinach raw
Sodium 79mg 30mg Marinara sauce
Zinc 0.53mg 0.2mg Spinach raw
Copper 0.13mg 0.081mg Spinach raw
Manganese 0.897mg 0.137mg Spinach raw
Selenium 1µg 1.1µg Marinara sauce
Vitamin A 9377IU 650IU Spinach raw
Vitamin A RAE 469µg 33µg Spinach raw
Vitamin E 2.03mg 2.4mg Marinara sauce
Vitamin C 28.1mg 2mg Spinach raw
Vitamin B1 0.078mg 0.024mg Spinach raw
Vitamin B2 0.189mg 0.061mg Spinach raw
Vitamin B3 0.724mg 3.917mg Marinara sauce
Vitamin B5 0.065mg Spinach raw
Vitamin B6 0.195mg 0.173mg Spinach raw
Folate 194µg 13µg Spinach raw
Vitamin K 482.9µg 13.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Cholesterol 0mg 2mg Spinach raw
Saturated Fat 0.063g 0.17g Spinach raw
Monounsaturated Fat 0.01g 0.377g Marinara sauce
Polyunsaturated fat 0.165g 0.508g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
23%
Marinara sauce
Minerals Daily Need Coverage Score
45%
Spinach raw
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 5.08g)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.107g)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.2)

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.