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Fish oil vs. Marinara sauce — In-Depth Nutrition Comparison

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Significant differences between fish oil and marinara sauce

  • Fish oil has more vitamin D; however, marinara sauce is richer in vitamin B3, vitamin B6, vitamin A, iron, potassium, copper, and fiber.
  • Fish oil covers your daily cholesterol needs 236% more than marinara sauce.
  • Marinara sauce contains less cholesterol.

Specific food types used in this comparison are Fish oil, sardine and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Fish oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 125% 0% 0% 0% 0% 0% 0% 0% 0% 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 DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fish oil Marinara sauce DV% diff.
Cholesterol 710mg 2mg 236%
Polyunsaturated fat 31.867g 0.508g 209%
Fats 100g 1.48g 152%
Saturated fat 29.892g 0.17g 135%
Monounsaturated fat 33.841g 0.377g 84%
Calories 902kcal 51kcal 43%
Vitamin D 8.3µg 0µg 42%
Vitamin D 332IU 0IU 42%
Vitamin B3 0mg 3.917mg 24%
Vitamin E 2.4mg 16%
Vitamin B6 0mg 0.173mg 13%
Vitamin K 13.9µg 12%
Iron 0mg 0.78mg 10%
Potassium 0mg 319mg 9%
Copper 0mg 0.081mg 9%
Fiber 0g 1.8g 7%
Manganese 0mg 0.137mg 6%
Vitamin B2 0mg 0.061mg 5%
Phosphorus 0mg 34mg 5%
Vitamin A 0µg 33µg 4%
Magnesium 0mg 18mg 4%
Calcium 0mg 27mg 3%
Protein 0g 1.41g 3%
Folate 0µg 13µg 3%
Carbs 0g 8.06g 3%
Selenium 0µg 1.1µg 2%
Vitamin B1 0mg 0.024mg 2%
Zinc 0mg 0.2mg 2%
Choline 13.7mg 2%
Vitamin C 0mg 2mg 2%
Sodium 0mg 30mg 1%
Net carbs 0g 6.26g N/A
Sugar 5.5g N/A
Omega-3 - EPA 10.137g 0g N/A
Omega-3 - DHA 10.656g 0g N/A
Omega-3 - DPA 1.973g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +6656.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 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 +8876.4%
Contains more Poly. FatPolyunsaturated fat +6173%
Contains less Sat. FatSaturated fat -99.4%

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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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.