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Marinara sauce vs. Fish oil — In-Depth Nutrition Comparison

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What are the main differences between marinara sauce and fish oil?

  • Fish oil has less vitamin B3, vitamin B6, vitamin A, iron, potassium, copper, fiber, and manganese than marinara sauce.
  • Fish oil's daily need coverage for cholesterol is 255% higher.
  • Marinara sauce contains less saturated fat.

We used Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fish oil, herring types in this comparison.

Infographic

Marinara sauce vs Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +6656.8%

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
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +14903.7%
Contains more Poly. FatPolyunsaturated fat +2971.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Fish oil DV% diff.
Cholesterol 2mg 766mg 255%
Fats 1.48g 100g 152%
Monounsaturated fat 0.377g 56.564g 140%
Polyunsaturated fat 0.508g 15.604g 101%
Saturated fat 0.17g 21.29g 96%
Calories 51kcal 902kcal 43%
Vitamin B3 3.917mg 0mg 24%
Vitamin E 2.4mg 16%
Vitamin B6 0.173mg 0mg 13%
Vitamin K 13.9µg 12%
Iron 0.78mg 0mg 10%
Potassium 319mg 0mg 9%
Copper 0.081mg 0mg 9%
Fiber 1.8g 0g 7%
Manganese 0.137mg 0mg 6%
Vitamin B2 0.061mg 0mg 5%
Phosphorus 34mg 0mg 5%
Vitamin A 33µg 0µg 4%
Magnesium 18mg 0mg 4%
Calcium 27mg 0mg 3%
Protein 1.41g 0g 3%
Folate 13µg 0µg 3%
Carbs 8.06g 0g 3%
Selenium 1.1µg 0µg 2%
Vitamin B1 0.024mg 0mg 2%
Zinc 0.2mg 0mg 2%
Choline 13.7mg 2%
Vitamin C 2mg 0mg 2%
Sodium 30mg 0mg 1%
Net carbs 6.26g 0g N/A
Sugar 5.5g N/A
Omega-3 - EPA 0g 6.273g N/A
Omega-3 - DHA 0g 4.206g N/A
Omega-3 - DPA 0g 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Fish oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
19%
Marinara sauce
0%
Fish oil
Minerals Daily Need Coverage Score
15%
Marinara sauce
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 764mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 21.12g)
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 - $5)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 30mg)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.