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Haddock vs. Marinara sauce — In-Depth Nutrition Comparison

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Significant differences between haddock and marinara sauce

  • Haddock has more vitamin B12, selenium, phosphorus, choline, and vitamin B6; however, marinara sauce is richer in vitamin E, vitamin A, and vitamin K.
  • Haddock covers your daily vitamin B12 needs 89% more than marinara sauce.
  • Marinara sauce has 33 times less cholesterol than haddock. Haddock has 66mg of cholesterol, while marinara sauce has 2mg.

Specific food types used in this comparison are Fish, haddock, cooked, dry heat and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 +44.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +717.6%
Contains more SeleniumSelenium +2781.8%
Contains more CalciumCalcium +92.9%
Contains more IronIron +271.4%
Contains more CopperCopper +211.5%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +953.8%
~equal in Potassium ~319mg

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 B2Vitamin B2 +13.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +89%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +481%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin EVitamin E +336.4%
Contains more Vitamin KVitamin K +13800%
~equal in Vitamin B1 ~0.024mg
~equal in Vitamin B3 ~3.917mg
~equal in Folate ~13µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 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 ProteinProtein +1317.7%
Contains more FatsFats +169.1%
Contains more CarbsCarbs +∞%
~equal in Water ~87.39g
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 -34.7%
Contains more Mono. FatMonounsaturated fat +409.5%
Contains more Poly. FatPolyunsaturated fat +149%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Haddock Marinara sauce DV% diff.
Vitamin B12 2.13µg 0µg 89%
Selenium 31.7µg 1.1µg 56%
Protein 19.99g 1.41g 37%
Phosphorus 278mg 34mg 35%
Cholesterol 66mg 2mg 21%
Vitamin K 0.1µg 13.9µg 12%
Vitamin E 0.55mg 2.4mg 12%
Vitamin B6 0.327mg 0.173mg 12%
Choline 79.6mg 13.7mg 12%
Sodium 261mg 30mg 10%
Vitamin B5 0.494mg 10%
Iron 0.21mg 0.78mg 7%
Fiber 0g 1.8g 7%
Copper 0.026mg 0.081mg 6%
Manganese 0.013mg 0.137mg 5%
Vitamin D 23IU 0IU 3%
Carbs 0g 8.06g 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 26mg 18mg 2%
Zinc 0.4mg 0.2mg 2%
Vitamin C 0mg 2mg 2%
Polyunsaturated fat 0.204g 0.508g 2%
Calories 90kcal 51kcal 2%
Monounsaturated fat 0.074g 0.377g 1%
Vitamin B2 0.069mg 0.061mg 1%
Vitamin B3 4.119mg 3.917mg 1%
Vitamin A 21µg 33µg 1%
Potassium 351mg 319mg 1%
Calcium 14mg 27mg 1%
Fats 0.55g 1.48g 1%
Net carbs 0g 6.26g N/A
Sugar 0g 5.5g N/A
Vitamin B1 0.023mg 0.024mg 0%
Folate 13µg 13µg 0%
Trans fat 0.005g N/A
Saturated fat 0.111g 0.17g 0%
Tryptophan 0.26mg 0%
Threonine 1.015mg 0%
Isoleucine 1.067mg 0%
Leucine 1.882mg 0%
Lysine 2.126mg 0%
Methionine 0.686mg 0%
Phenylalanine 0.904mg 0%
Valine 1.193mg 0%
Histidine 0.682mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42%
Haddock
19%
Marinara sauce
Minerals Daily Need Coverage Score
41%
Haddock
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 64mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 231mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $16)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.059g)
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.