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  6. Marinara sauce vs. Salmon raw

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

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Important differences between marinara sauce and salmon raw

  • Marinara sauce has more vitamin A; however, salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, phosphorus, copper, and vitamin B1.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Marinara sauce has 16 times more vitamin A than salmon raw. Marinara sauce has 650IU of vitamin A, while salmon raw has 40IU.
  • Marinara sauce is lower in cholesterol.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fish, salmon, Atlantic, wild, raw.

Infographic

Marinara sauce vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +125%
Contains less SodiumSodium -31.8%
Contains more ManganeseManganese +756.3%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +53.6%
Contains more CopperCopper +208.6%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +488.2%
Contains more SeleniumSelenium +3218.2%
~equal in Iron ~0.8mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +175%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +841.7%
Contains more Vitamin B2Vitamin B2 +523%
Contains more Vitamin B3Vitamin B3 +100.7%
Contains more Vitamin B6Vitamin B6 +372.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +92.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 1.1µg 36.5µg 64%
Vitamin B6 0.173mg 0.818mg 50%
Protein 1.41g 19.84g 37%
Vitamin B5 1.664mg 33%
Vitamin B3 3.917mg 7.86mg 25%
Vitamin B2 0.061mg 0.38mg 25%
Phosphorus 34mg 200mg 24%
Copper 0.081mg 0.25mg 19%
Cholesterol 2mg 55mg 18%
Vitamin B1 0.024mg 0.226mg 17%
Vitamin E 2.4mg 16%
Polyunsaturated fat 0.508g 2.539g 14%
Vitamin K 13.9µg 12%
Fiber 1.8g 0g 7%
Fats 1.48g 6.34g 7%
Manganese 0.137mg 0.016mg 5%
Calories 51kcal 142kcal 5%
Potassium 319mg 490mg 5%
Monounsaturated fat 0.377g 2.103g 4%
Zinc 0.2mg 0.64mg 4%
Saturated fat 0.17g 0.981g 4%
Folate 13µg 25µg 3%
Magnesium 18mg 29mg 3%
Carbs 8.06g 0g 3%
Vitamin C 2mg 0mg 2%
Choline 13.7mg 2%
Vitamin A 33µg 12µg 2%
Calcium 27mg 12mg 2%
Sodium 30mg 44mg 1%
Net carbs 6.26g 0g N/A
Iron 0.78mg 0.8mg 0%
Sugar 5.5g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.6%
Contains more ProteinProtein +1307.1%
Contains more FatsFats +328.4%
Contains more OtherOther +220.5%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +457.8%
Contains more Poly. FatPolyunsaturated fat +399.8%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.