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

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A recap on differences between Marinara sauce and Fish sauce

  • Marinara sauce is higher in Vitamin E , Vitamin K, Vitamin B3, and Fiber, yet Fish sauce is higher in Magnesium, Vitamin B12, Vitamin B6, Selenium, and Folate.
  • Fish sauce covers your daily Sodium needs 340% more than Marinara sauce.
  • The amount of Sodium in Marinara sauce is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Sauce, fish, ready-to-serve.

Infographic

Marinara sauce vs Fish 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.
Contains more Phosphorus +385.7%
Contains more Potassium +10.8%
Contains less Sodium -99.6%
Contains more Copper +62%
Contains more Calcium +59.3%
Contains more Magnesium +872.2%
Contains more Manganese +70.1%
Contains more Selenium +727.3%
Equal in Iron - 0.78
Equal in Potassium - 288
Equal in Zinc - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Contains more Phosphorus +385.7%
Contains more Potassium +10.8%
Contains less Sodium -99.6%
Contains more Copper +62%
Contains more Calcium +59.3%
Contains more Magnesium +872.2%
Contains more Manganese +70.1%
Contains more Selenium +727.3%
Equal in Iron - 0.78
Equal in Potassium - 288
Equal in Zinc - 0.2

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.
:
Contains more Vitamin A +5316.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +69.3%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +128.9%
Contains more Folate +292.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.057
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
Contains more Vitamin A +5316.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +69.3%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +128.9%
Contains more Folate +292.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +14700%
Contains more Carbs +121.4%
Contains more Water +23%
Contains more Protein +258.9%
Contains more Other +1118.1%
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more Fats +14700%
Contains more Carbs +121.4%
Contains more Water +23%
Contains more Protein +258.9%
Contains more Other +1118.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +18750%
Contains more Polyunsaturated fat +16833.3%
Contains less Saturated Fat -98.2%
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Contains more Monounsaturated Fat +18750%
Contains more Polyunsaturated fat +16833.3%
Contains less Saturated Fat -98.2%

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 sauce
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Fish sauce Opinion
Net carbs 6.26g 3.64g Marinara sauce
Protein 1.41g 5.06g Fish sauce
Fats 1.48g 0.01g Marinara sauce
Carbs 8.06g 3.64g Marinara sauce
Calories 51kcal 35kcal Marinara sauce
Sugar 5.5g 3.64g Fish sauce
Fiber 1.8g 0g Marinara sauce
Calcium 27mg 43mg Fish sauce
Iron 0.78mg 0.78mg
Magnesium 18mg 175mg Fish sauce
Phosphorus 34mg 7mg Marinara sauce
Potassium 319mg 288mg Marinara sauce
Sodium 30mg 7851mg Marinara sauce
Zinc 0.2mg 0.2mg
Copper 0.081mg 0.05mg Marinara sauce
Manganese 0.137mg 0.233mg Fish sauce
Selenium 1.1µg 9.1µg Fish sauce
Vitamin A 650IU 12IU Marinara sauce
Vitamin A RAE 33µg 4µg Marinara sauce
Vitamin E 2.4mg 0mg Marinara sauce
Vitamin C 2mg 0.5mg Marinara sauce
Vitamin B1 0.024mg 0.012mg Marinara sauce
Vitamin B2 0.061mg 0.057mg Marinara sauce
Vitamin B3 3.917mg 2.313mg Marinara sauce
Vitamin B5 0.118mg Fish sauce
Vitamin B6 0.173mg 0.396mg Fish sauce
Folate 13µg 51µg Fish sauce
Vitamin B12 0µg 0.48µg Fish sauce
Vitamin K 13.9µg 0µg Marinara sauce
Cholesterol 2mg 0mg Fish sauce
Saturated Fat 0.17g 0.003g Fish sauce
Omega-3 - DHA 0g 0.002g Fish sauce
Omega-3 - EPA 0g 0.001g Fish sauce
Monounsaturated Fat 0.377g 0.002g Marinara sauce
Polyunsaturated fat 0.508g 0.003g Marinara sauce

Which food is preferable for your diet?

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

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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
23%
Marinara sauce
22%
Fish sauce
Minerals Daily Need Coverage Score
15%
Marinara sauce
132%
Fish sauce

Comparison summary

Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 7821mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 1.86g)
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 0.167g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.