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  6. Cod vs. Marinara sauce

Cod vs. Marinara sauce — In-Depth Nutrition Comparison

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Differences between cod and marinara sauce

  • Cod has more selenium, vitamin B12, phosphorus, and choline, while marinara sauce has more vitamin A, vitamin E, vitamin B3, vitamin K, and fiber.
  • Cod's daily need coverage for selenium is 58% higher.
  • The amount of cholesterol in marinara sauce is lower.

The food types used in this comparison are Fish, cod, Atlantic, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Cod vs Marinara sauce infographic
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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.
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 +77.8%
Contains more PotassiumPotassium +29.5%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +497.1%
Contains more SeleniumSelenium +2909.1%
Contains more CalciumCalcium +68.8%
Contains more IronIron +105.3%
Contains more CopperCopper +189.3%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +813.3%

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.
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +375.9%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin KVitamin K +13800%
Contains more FolateFolate +85.7%
~equal in Vitamin B2 ~0.061mg

All nutrients comparison - raw data values

Nutrient Cod Marinara sauce DV% diff.
Vitamin B5 153mg 3060%
Selenium 33.1µg 1.1µg 58%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.41g 33%
Phosphorus 203mg 34mg 24%
Cholesterol 43mg 2mg 14%
Vitamin E 0.64mg 2.4mg 12%
Vitamin B3 2.063mg 3.917mg 12%
Vitamin K 0.1µg 13.9µg 12%
Choline 65.2mg 13.7mg 9%
Fiber 0g 1.8g 7%
Vitamin B6 0.245mg 0.173mg 6%
Copper 0.028mg 0.081mg 6%
Manganese 0.015mg 0.137mg 5%
Vitamin D 0.9µg 0µg 5%
Iron 0.38mg 0.78mg 5%
Vitamin D 36IU 0IU 5%
Vitamin B1 0.076mg 0.024mg 4%
Potassium 413mg 319mg 3%
Magnesium 32mg 18mg 3%
Carbs 0g 8.06g 3%
Folate 7µg 13µg 2%
Polyunsaturated fat 0.231g 0.508g 2%
Calories 82kcal 51kcal 2%
Vitamin A 12µg 33µg 2%
Zinc 0.45mg 0.2mg 2%
Sodium 54mg 30mg 1%
Calcium 16mg 27mg 1%
Vitamin C 1mg 2mg 1%
Monounsaturated fat 0.094g 0.377g 1%
Fats 0.67g 1.48g 1%
Net carbs 0g 6.26g N/A
Sugar 0g 5.5g N/A
Vitamin B2 0.065mg 0.061mg 0%
Saturated fat 0.131g 0.17g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +1163.1%
Contains more FatsFats +120.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +453.3%
~equal in Water ~87.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 -22.9%
Contains more Mono. FatMonounsaturated fat +301.1%
Contains more Poly. FatPolyunsaturated fat +119.9%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.