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  6. Wheat vs. Marinara sauce

Wheat vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between wheat and marinara sauce

  • Marinara sauce has less selenium, manganese, phosphorus, copper, zinc, iron, vitamin B1, magnesium, vitamin B6, and vitamin B3.
  • Wheat 's daily need coverage for selenium is 161% more.
  • Wheat has 22 times more manganese than marinara sauce. Wheat has 3.012mg of manganese, while marinara sauce has 0.137mg.

The food varieties used in the comparison are Wheat, durum and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +700%
Contains more CalciumCalcium +25.9%
Contains more PotassiumPotassium +35.1%
Contains more IronIron +351.3%
Contains more CopperCopper +582.7%
Contains more ZincZinc +1980%
Contains more PhosphorusPhosphorus +1394.1%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +2098.5%
Contains more SeleniumSelenium +8027.3%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +1645.8%
Contains more Vitamin B2Vitamin B2 +98.4%
Contains more Vitamin B3Vitamin B3 +72%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +142.2%
Contains more FolateFolate +230.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Marinara sauce DV% diff.
Selenium 89.4µg 1.1µg 161%
Manganese 3.012mg 0.137mg 125%
Phosphorus 508mg 34mg 68%
Copper 0.553mg 0.081mg 52%
Zinc 4.16mg 0.2mg 36%
Iron 3.52mg 0.78mg 34%
Vitamin B1 0.419mg 0.024mg 33%
Magnesium 144mg 18mg 30%
Protein 13.68g 1.41g 25%
Carbs 71.13g 8.06g 21%
Vitamin B6 0.419mg 0.173mg 19%
Vitamin B5 0.935mg 19%
Vitamin B3 6.738mg 3.917mg 18%
Vitamin E 2.4mg 16%
Calories 339kcal 51kcal 14%
Vitamin K 13.9µg 12%
Folate 43µg 13µg 8%
Fiber 1.8g 7%
Vitamin B2 0.121mg 0.061mg 5%
Vitamin A 0µg 33µg 4%
Polyunsaturated fat 0.978g 0.508g 3%
Potassium 431mg 319mg 3%
Fats 2.47g 1.48g 2%
Choline 13.7mg 2%
Vitamin C 0mg 2mg 2%
Cholesterol 0mg 2mg 1%
Calcium 34mg 27mg 1%
Sodium 2mg 30mg 1%
Saturated fat 0.454g 0.17g 1%
Net carbs 71.13g 6.26g N/A
Sugar 5.5g N/A
Monounsaturated fat 0.344g 0.377g 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +870.2%
Contains more FatsFats +66.9%
Contains more CarbsCarbs +782.5%
Contains more WaterWater +698.8%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 Poly. FatPolyunsaturated fat +92.5%
Contains less Sat. FatSaturated fat -62.6%
~equal in Monounsaturated fat ~0.377g

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.