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  6. Marinara sauce vs. Crab meat

Marinara sauce vs. Crab meat — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and crab meat

  • Marinara sauce has more vitamin B3 and vitamin A; however, crab meat is higher in vitamin B12, copper, selenium, zinc, phosphorus, and magnesium.
  • Crab meat covers your daily need for vitamin B12, 479% more than marinara sauce.
  • Marinara sauce has 22 times more vitamin A than crab meat. While marinara sauce has 650IU of vitamin A, crab meat has only 29IU.
  • Marinara sauce has less cholesterol.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Marinara sauce vs Crab meat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +21.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +242.5%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +118.5%
Contains more CopperCopper +1359.3%
Contains more ZincZinc +3710%
Contains more PhosphorusPhosphorus +723.5%
Contains more SeleniumSelenium +3536.4%
~equal in Iron ~0.76mg

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%
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +192.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +280%
Contains more Vitamin B1Vitamin B1 +120.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +292.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.081mg 1.182mg 122%
Selenium 1.1µg 40µg 71%
Zinc 0.2mg 7.62mg 67%
Sodium 30mg 1072mg 45%
Protein 1.41g 19.35g 36%
Phosphorus 34mg 280mg 35%
Cholesterol 2mg 53mg 17%
Vitamin B3 3.917mg 1.34mg 16%
Vitamin E 2.4mg 16%
Vitamin K 13.9µg 12%
Magnesium 18mg 63mg 11%
Folate 13µg 51µg 10%
Vitamin B5 0.4mg 8%
Fiber 1.8g 0g 7%
Vitamin C 2mg 7.6mg 6%
Manganese 0.137mg 0.04mg 4%
Vitamin A 33µg 9µg 3%
Calcium 27mg 59mg 3%
Carbs 8.06g 0g 3%
Choline 13.7mg 2%
Potassium 319mg 262mg 2%
Vitamin B1 0.024mg 0.053mg 2%
Calories 51kcal 97kcal 2%
Vitamin B6 0.173mg 0.18mg 1%
Fats 1.48g 1.54g 0%
Net carbs 6.26g 0g N/A
Iron 0.78mg 0.76mg 0%
Sugar 5.5g N/A
Vitamin B2 0.061mg 0.055mg 0%
Saturated fat 0.17g 0.133g 0%
Monounsaturated fat 0.377g 0.185g 0%
Polyunsaturated fat 0.508g 0.536g 0%
Tryptophan 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 1.684mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g 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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.7%
Contains more ProteinProtein +1272.3%
~equal in Fats ~1.54g
~equal in Other ~1.56g

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +103.8%
Contains less Sat. FatSaturated fat -21.8%
~equal in Polyunsaturated fat ~0.536g

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.