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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 A, vitamin K, and vitamin B3.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +872.2%
Contains more CalciumCalcium +59.3%
Contains more ManganeseManganese +70.1%
Contains more SeleniumSelenium +727.3%
Contains more PotassiumPotassium +10.8%
Contains more CopperCopper +62%
Contains more PhosphorusPhosphorus +385.7%
Contains less SodiumSodium -99.6%
~equal in Iron ~0.78mg
~equal in Zinc ~0.2mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +128.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +292.3%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +69.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Choline ~13.7mg

All nutrients comparison - raw data values

Nutrient Fish sauce Marinara sauce DV% diff.
Sodium 7851mg 30mg 340%
Magnesium 175mg 18mg 37%
Vitamin B12 0.48µg 0µg 20%
Vitamin B6 0.396mg 0.173mg 17%
Vitamin E 0mg 2.4mg 16%
Selenium 9.1µg 1.1µg 15%
Vitamin K 0µg 13.9µg 12%
Folate 51µg 13µg 10%
Vitamin B3 2.313mg 3.917mg 10%
Protein 5.06g 1.41g 7%
Fiber 0g 1.8g 7%
Manganese 0.233mg 0.137mg 4%
Phosphorus 7mg 34mg 4%
Vitamin A 4µg 33µg 3%
Copper 0.05mg 0.081mg 3%
Polyunsaturated fat 0.003g 0.508g 3%
Calcium 43mg 27mg 2%
Vitamin C 0.5mg 2mg 2%
Fats 0.01g 1.48g 2%
Vitamin B5 0.118mg 2%
Saturated fat 0.003g 0.17g 1%
Monounsaturated fat 0.002g 0.377g 1%
Calories 35kcal 51kcal 1%
Vitamin B1 0.012mg 0.024mg 1%
Potassium 288mg 319mg 1%
Cholesterol 0mg 2mg 1%
Carbs 3.64g 8.06g 1%
Net carbs 3.64g 6.26g N/A
Iron 0.78mg 0.78mg 0%
Sugar 3.64g 5.5g N/A
Zinc 0.2mg 0.2mg 0%
Vitamin B2 0.057mg 0.061mg 0%
Choline 13.2mg 13.7mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +258.9%
Contains more OtherOther +1118.1%
Contains more FatsFats +14700%
Contains more CarbsCarbs +121.4%
Contains more WaterWater +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -98.2%
Contains more Mono. FatMonounsaturated fat +18750%
Contains more Poly. FatPolyunsaturated fat +16833.3%

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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 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.