Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Marinara sauce

Sunflower seeds vs. Marinara sauce — In-Depth Nutrition Comparison

Compare

Important differences between sunflower seeds and marinara sauce

  • Marinara sauce has less vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 218% more.
  • Sunflower seeds have 62 times more vitamin B1 than marinara sauce. Sunflower seeds have 1.48mg of vitamin B1, while marinara sauce has 0.024mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +1705.6%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +102.2%
Contains more IronIron +573.1%
Contains more CopperCopper +2122.2%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +1841.2%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +1323.4%
Contains more SeleniumSelenium +4718.2%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 EVitamin E +1365.4%
Contains more Vitamin B1Vitamin B1 +6066.7%
Contains more Vitamin B2Vitamin B2 +482%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +677.5%
Contains more FolateFolate +1646.2%
Contains more CholineCholine +302.2%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Marinara sauce DV% diff.
Vitamin E 35.17mg 2.4mg 218%
Copper 1.8mg 0.081mg 191%
Polyunsaturated fat 23.137g 0.508g 151%
Vitamin B1 1.48mg 0.024mg 121%
Selenium 53µg 1.1µg 94%
Vitamin B6 1.345mg 0.173mg 90%
Phosphorus 660mg 34mg 89%
Manganese 1.95mg 0.137mg 79%
Fats 51.46g 1.48g 77%
Magnesium 325mg 18mg 73%
Iron 5.25mg 0.78mg 56%
Folate 227µg 13µg 54%
Monounsaturated fat 18.528g 0.377g 45%
Zinc 5mg 0.2mg 44%
Protein 20.78g 1.41g 39%
Vitamin B3 8.335mg 3.917mg 28%
Calories 584kcal 51kcal 27%
Fiber 8.6g 1.8g 27%
Vitamin B2 0.355mg 0.061mg 23%
Vitamin B5 1.13mg 23%
Saturated fat 4.455g 0.17g 19%
Vitamin K 0µg 13.9µg 12%
Potassium 645mg 319mg 10%
Choline 55.1mg 13.7mg 8%
Calcium 78mg 27mg 5%
Carbs 20g 8.06g 4%
Vitamin A 3µg 33µg 3%
Cholesterol 0mg 2mg 1%
Sodium 9mg 30mg 1%
Vitamin C 1.4mg 2mg 1%
Net carbs 11.4g 6.26g N/A
Sugar 2.62g 5.5g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +1373.8%
Contains more FatsFats +3377%
Contains more CarbsCarbs +148.1%
Contains more OtherOther +82.5%
Contains more WaterWater +1747.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +4814.6%
Contains more Poly. FatPolyunsaturated fat +4454.5%
Contains less Sat. FatSaturated fat -96.2%

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Marinara sauce
Marinara sauce vs Hoisin sauce
Hoisin sauce
Marinara sauce
Marinara sauce vs Béchamel sauce
Béchamel sauce
Marinara sauce
Marinara sauce vs Hot sauce
Hot sauce

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.