Cod vs. Marinara sauce — In-Depth Nutrition Comparison
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Important differences between Cod and Marinara sauce
- Cod has more Selenium, Vitamin B12, Phosphorus, Choline, Vitamin B6, and Vitamin D, however, Marinara sauce has more Vitamin K, Vitamin E , and Vitamin B3.
- Cod's daily need coverage for Selenium is 66% more.
- Marinara sauce is lower in Cholesterol.
The food varieties used in the comparison are Fish, cod, Atlantic, cooked, dry heat and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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.
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more ZincZinc | +190% |
| Contains more PhosphorusPhosphorus | +305.9% |
| Contains more SeleniumSelenium | +3318.2% |
| Contains more CalciumCalcium | +92.9% |
| Contains more PotassiumPotassium | +30.7% |
| Contains more IronIron | +59.2% |
| Contains more CopperCopper | +125% |
| Contains less SodiumSodium | -61.5% |
| Contains more ManganeseManganese | +585% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +266.7% |
| Contains more Vitamin B2Vitamin B2 | +29.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +63.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +510.9% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +1283% |
| Contains more Vitamin E Vitamin E | +196.3% |
| Contains more Vitamin B3Vitamin B3 | +55.9% |
| Contains more Vitamin KVitamin K | +13800% |
| Contains more FolateFolate | +62.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.83 g
Fats:
0.86 g
Carbs:
0 g
Water:
75.92 g
Other:
0.39 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +1519.1% |
| Contains more FatsFats | +72.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.1% |
| Contains more OtherOther | +325.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.168 g
Monounsaturated Fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.292 g
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 | +204% |
| Contains more Poly. FatPolyunsaturated fat | +74% |
~equal in
Saturated Fat
~0.17g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 105kcal | 51kcal |
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| Protein | 22.83g | 1.41g |
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| Fats | 0.86g | 1.48g |
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| Vitamin C | 1mg | 2mg |
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| Net carbs | 0g | 6.26g |
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| Carbs | 0g | 8.06g |
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| Cholesterol | 55mg | 2mg |
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| Vitamin D | 46IU | 0IU |
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| Magnesium | 42mg | 18mg |
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| Calcium | 14mg | 27mg |
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| Potassium | 244mg | 319mg |
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| Iron | 0.49mg | 0.78mg |
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| Sugar | 0g | 5.5g |
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| Fiber | 0g | 1.8g |
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| Copper | 0.036mg | 0.081mg |
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| Zinc | 0.58mg | 0.2mg |
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| Phosphorus | 138mg | 34mg |
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| Sodium | 78mg | 30mg |
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| Vitamin A | 47IU | 650IU |
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| Vitamin A RAE | 14µg | 33µg |
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| Vitamin E | 0.81mg | 2.4mg |
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| Vitamin D | 1.2µg | 0µg |
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| Manganese | 0.02mg | 0.137mg |
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| Selenium | 37.6µg | 1.1µg |
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| Vitamin B1 | 0.088mg | 0.024mg |
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| Vitamin B2 | 0.079mg | 0.061mg |
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| Vitamin B3 | 2.513mg | 3.917mg |
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| Vitamin B5 | 0.18mg |
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| Vitamin B6 | 0.283mg | 0.173mg |
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| Vitamin B12 | 1.05µg | 0µg |
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| Vitamin K | 0.1µg | 13.9µg |
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| Folate | 8µg | 13µg |
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| Choline | 83.7mg | 13.7mg |
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| Saturated Fat | 0.168g | 0.17g |
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| Monounsaturated Fat | 0.124g | 0.377g |
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| Polyunsaturated fat | 0.292g | 0.508g |
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| Tryptophan | 0.256mg |
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| Threonine | 1.001mg |
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| Isoleucine | 1.052mg |
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| Leucine | 1.856mg |
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| Lysine | 2.097mg |
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| Methionine | 0.676mg |
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| Phenylalanine | 0.891mg |
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| Valine | 1.176mg |
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| Histidine | 0.672mg |
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| Omega-3 - EPA | 0.004g | 0g |
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| Omega-3 - DHA | 0.154g | 0g |
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| Omega-3 - DPA | 0.013g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
21%
Minerals Daily Need Coverage Score
38%
15%
Comparison summary
Which food is lower in Cholesterol?
Marinara sauce is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated Fat?
Cod is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.