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  6. Welsh onion vs. Marinara sauce

Welsh onion vs. Marinara sauce — In-Depth Nutrition Comparison

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How are welsh onion and marinara sauce different?

  • Welsh onion is higher in vitamin K, vitamin C, vitamin A, and iron; however, marinara sauce is richer in vitamin B3, vitamin E, and vitamin B6.
  • Daily need coverage for vitamin K for welsh onion is 150% higher.
  • Welsh onion contains 14 times more vitamin C than marinara sauce. While welsh onion contains 27mg of vitamin C, marinara sauce contains only 2mg.

Onions, welsh, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +27.8%
Contains more IronIron +56.4%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +44.1%
Contains less SodiumSodium -43.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +50.5%
Contains more CopperCopper +15.7%
Contains more SeleniumSelenium +83.3%
~equal in Manganese ~0.137mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 +1250%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1291.4%
Contains more FolateFolate +23.1%
Contains more Vitamin EVitamin E +370.6%
Contains more Vitamin B3Vitamin B3 +879.3%
Contains more Vitamin B6Vitamin B6 +140.3%
Contains more CholineCholine +158.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Marinara sauce DV% diff.
Vitamin K 193.4µg 13.9µg 150%
Vitamin C 27mg 2mg 28%
Vitamin B3 0.4mg 3.917mg 22%
Vitamin E 0.51mg 2.4mg 13%
Vitamin B6 0.072mg 0.173mg 8%
Iron 1.22mg 0.78mg 6%
Vitamin A 33µg 4%
Zinc 0.52mg 0.2mg 3%
Potassium 212mg 319mg 3%
Vitamin B5 0.169mg 3%
Phosphorus 49mg 34mg 2%
Vitamin B2 0.09mg 0.061mg 2%
Fiber 2.4g 1.8g 2%
Vitamin B1 0.05mg 0.024mg 2%
Choline 5.3mg 13.7mg 2%
Polyunsaturated fat 0.156g 0.508g 2%
Fats 0.4g 1.48g 2%
Folate 16µg 13µg 1%
Monounsaturated fat 0.056g 0.377g 1%
Calories 34kcal 51kcal 1%
Selenium 0.6µg 1.1µg 1%
Protein 1.9g 1.41g 1%
Cholesterol 0mg 2mg 1%
Sodium 17mg 30mg 1%
Copper 0.07mg 0.081mg 1%
Carbs 6.5g 8.06g 1%
Calcium 18mg 27mg 1%
Magnesium 23mg 18mg 1%
Net carbs 4.1g 6.26g N/A
Sugar 2.18g 5.5g N/A
Manganese 0.137mg 0.137mg 0%
Saturated fat 0.067g 0.17g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +34.8%
Contains more FatsFats +270%
Contains more CarbsCarbs +24%
Contains more OtherOther +137.1%
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -60.6%
Contains more Mono. FatMonounsaturated fat +573.2%
Contains more Poly. FatPolyunsaturated fat +225.6%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.