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  6. Marinara sauce vs. Cod

Marinara sauce vs. Cod — In-Depth Nutrition Comparison

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Differences between marinara sauce and cod

  • Marinara sauce has more vitamin A, vitamin E, vitamin B3, vitamin K, and fiber, while cod has more selenium, vitamin B12, phosphorus, and choline.
  • Cod's daily need coverage for selenium is 58% higher.
  • The amount of cholesterol in marinara sauce is lower.

The food types used in this comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fish, cod, Atlantic, raw.

Infographic

Marinara sauce vs Cod 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +68.8%
Contains more IronIron +105.3%
Contains more CopperCopper +189.3%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +813.3%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +29.5%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +497.1%
Contains more SeleniumSelenium +2909.1%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin KVitamin K +13800%
Contains more FolateFolate +85.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +375.9%
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Cod DV% diff.
Vitamin B5 153mg 3060%
Selenium 1.1µg 33.1µg 58%
Vitamin B12 0µg 0.91µg 38%
Protein 1.41g 17.81g 33%
Phosphorus 34mg 203mg 24%
Cholesterol 2mg 43mg 14%
Vitamin E 2.4mg 0.64mg 12%
Vitamin B3 3.917mg 2.063mg 12%
Vitamin K 13.9µg 0.1µg 12%
Choline 13.7mg 65.2mg 9%
Fiber 1.8g 0g 7%
Vitamin B6 0.173mg 0.245mg 6%
Copper 0.081mg 0.028mg 6%
Manganese 0.137mg 0.015mg 5%
Vitamin D 0µg 0.9µg 5%
Iron 0.78mg 0.38mg 5%
Vitamin D 0IU 36IU 5%
Vitamin B1 0.024mg 0.076mg 4%
Potassium 319mg 413mg 3%
Magnesium 18mg 32mg 3%
Carbs 8.06g 0g 3%
Folate 13µg 7µg 2%
Polyunsaturated fat 0.508g 0.231g 2%
Calories 51kcal 82kcal 2%
Vitamin A 33µg 12µg 2%
Zinc 0.2mg 0.45mg 2%
Sodium 30mg 54mg 1%
Calcium 27mg 16mg 1%
Vitamin C 2mg 1mg 1%
Monounsaturated fat 0.377g 0.094g 1%
Fats 1.48g 0.67g 1%
Net carbs 6.26g 0g N/A
Sugar 5.5g 0g N/A
Vitamin B2 0.061mg 0.065mg 0%
Saturated fat 0.17g 0.131g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +120.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +453.3%
Contains more ProteinProtein +1163.1%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +301.1%
Contains more Poly. FatPolyunsaturated fat +119.9%
Contains less Sat. FatSaturated fat -22.9%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.