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  6. Fish sauce vs. Marinara sauce

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

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A recap on differences between Fish sauce and Marinara sauce

  • Fish sauce is higher in Magnesium, Vitamin B12, Vitamin B6, Selenium, and Folate, yet Marinara sauce is higher in Vitamin E , Vitamin K, Vitamin B3, and Fiber.
  • Fish sauce covers your daily Sodium needs 340% more than Marinara sauce.
  • The amount of Sodium in Marinara sauce is lower.

Food varieties used in this article are Sauce, fish, ready-to-serve and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Fish sauce 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.
Fish sauce
Fish sauce
4
:
4
Marinara sauce
Marinara sauce
Contains more Calcium +59.3%
Contains more Magnesium +872.2%
Contains more Manganese +70.1%
Contains more Selenium +727.3%
Contains more Phosphorus +385.7%
Contains more Potassium +10.8%
Contains less Sodium -99.6%
Contains more Copper +62%
Equal in Iron - 0.78
Equal in Zinc - 0.2
Fish sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Contains more Calcium +59.3%
Contains more Magnesium +872.2%
Contains more Manganese +70.1%
Contains more Selenium +727.3%
Contains more Phosphorus +385.7%
Contains more Potassium +10.8%
Contains less Sodium -99.6%
Contains more Copper +62%
Equal in Iron - 0.78
Equal in Zinc - 0.2

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.
Fish sauce
Fish sauce
4
:
7
Marinara sauce
Marinara sauce
Contains more Vitamin B6 +128.9%
Contains more Folate +292.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +5316.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +69.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.061
Fish sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Contains more Vitamin B6 +128.9%
Contains more Folate +292.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +5316.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +69.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish sauce
Fish sauce
2
:
3
Marinara sauce
Marinara sauce
Contains more Protein +258.9%
Contains more Other +1118.1%
Contains more Fats +14700%
Contains more Carbs +121.4%
Contains more Water +23%
Fish sauce
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more Protein +258.9%
Contains more Other +1118.1%
Contains more Fats +14700%
Contains more Carbs +121.4%
Contains more Water +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish sauce
Fish sauce
1
:
2
Marinara sauce
Marinara sauce
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +18750%
Contains more Polyunsaturated fat +16833.3%
Fish sauce
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +18750%
Contains more Polyunsaturated fat +16833.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sauce Marinara sauce
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fish sauce Marinara sauce Opinion
Net carbs 3.64g 6.26g Marinara sauce
Protein 5.06g 1.41g Fish sauce
Fats 0.01g 1.48g Marinara sauce
Carbs 3.64g 8.06g Marinara sauce
Calories 35kcal 51kcal Marinara sauce
Sugar 3.64g 5.5g Fish sauce
Fiber 0g 1.8g Marinara sauce
Calcium 43mg 27mg Fish sauce
Iron 0.78mg 0.78mg
Magnesium 175mg 18mg Fish sauce
Phosphorus 7mg 34mg Marinara sauce
Potassium 288mg 319mg Marinara sauce
Sodium 7851mg 30mg Marinara sauce
Zinc 0.2mg 0.2mg
Copper 0.05mg 0.081mg Marinara sauce
Manganese 0.233mg 0.137mg Fish sauce
Selenium 9.1µg 1.1µg Fish sauce
Vitamin A 12IU 650IU Marinara sauce
Vitamin A RAE 4µg 33µg Marinara sauce
Vitamin E 0mg 2.4mg Marinara sauce
Vitamin C 0.5mg 2mg Marinara sauce
Vitamin B1 0.012mg 0.024mg Marinara sauce
Vitamin B2 0.057mg 0.061mg Marinara sauce
Vitamin B3 2.313mg 3.917mg Marinara sauce
Vitamin B5 0.118mg Fish sauce
Vitamin B6 0.396mg 0.173mg Fish sauce
Folate 51µg 13µg Fish sauce
Vitamin B12 0.48µg 0µg Fish sauce
Vitamin K 0µg 13.9µg Marinara sauce
Cholesterol 0mg 2mg Fish sauce
Saturated Fat 0.003g 0.17g Fish sauce
Omega-3 - DHA 0.002g 0g Fish sauce
Omega-3 - EPA 0.001g 0g Fish sauce
Monounsaturated Fat 0.002g 0.377g Marinara sauce
Polyunsaturated fat 0.003g 0.508g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce Marinara sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Fish sauce
23%
Marinara sauce
Minerals Daily Need Coverage Score
132%
Fish sauce
15%
Marinara sauce

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 7821mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 1.86g)
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 0.167g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.