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  6. Halibut raw vs. Marinara sauce

Halibut raw vs. Marinara sauce — In-Depth Nutrition Comparison

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The main differences between halibut raw and marinara sauce

  • Halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus, yet marinara sauce is richer in vitamin B3, vitamin A, and vitamin K.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Marinara sauce contains less cholesterol.

Food types used in this article are Fish, halibut, Greenland, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +382.4%
Contains more SeleniumSelenium +3218.2%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +19%
Contains more IronIron +18.2%
Contains more CopperCopper +170%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +1041.7%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +142.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +351.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +135.7%
Contains more Vitamin EVitamin E +228.8%
Contains more Vitamin B3Vitamin B3 +161.1%
Contains more Vitamin KVitamin K +13800%
Contains more FolateFolate +1200%

All nutrients comparison - raw data values

Nutrient Halibut raw Marinara sauce DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Selenium 36.5µg 1.1µg 64%
Vitamin B12 1µg 0µg 42%
Protein 14.37g 1.41g 26%
Monounsaturated fat 8.378g 0.377g 20%
Phosphorus 164mg 34mg 19%
Fats 13.84g 1.48g 19%
Vitamin B6 0.42mg 0.173mg 19%
Cholesterol 46mg 2mg 15%
Vitamin B3 1.5mg 3.917mg 15%
Vitamin K 0.1µg 13.9µg 12%
Vitamin E 0.73mg 2.4mg 11%
Saturated fat 2.419g 0.17g 10%
Choline 61.8mg 13.7mg 9%
Calories 186kcal 51kcal 7%
Fiber 0g 1.8g 7%
Copper 0.03mg 0.081mg 6%
Polyunsaturated fat 1.367g 0.508g 6%
Vitamin B5 0.25mg 5%
Manganese 0.012mg 0.137mg 5%
Folate 1µg 13µg 3%
Vitamin B1 0.06mg 0.024mg 3%
Carbs 0g 8.06g 3%
Vitamin A 14µg 33µg 2%
Sodium 80mg 30mg 2%
Zinc 0.4mg 0.2mg 2%
Iron 0.66mg 0.78mg 2%
Potassium 268mg 319mg 2%
Calcium 3mg 27mg 2%
Magnesium 26mg 18mg 2%
Vitamin C 0mg 2mg 2%
Vitamin B2 0.08mg 0.061mg 1%
Net carbs 0g 6.26g N/A
Sugar 0g 5.5g N/A
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +919.1%
Contains more FatsFats +835.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.4%
~equal in Other ~1.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +2122.3%
Contains more Poly. FatPolyunsaturated fat +169.1%
Contains less Sat. FatSaturated fat -93%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.