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

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A recap on the differences between marinara sauce and fish sauce

  • Marinara sauce is higher in vitamin E, vitamin A, vitamin K, and vitamin B3, 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
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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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CopperCopper +62%
Contains more PhosphorusPhosphorus +385.7%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +872.2%
Contains more CalciumCalcium +59.3%
Contains more ManganeseManganese +70.1%
Contains more SeleniumSelenium +727.3%
~equal in Potassium ~288mg
~equal in Iron ~0.78mg
~equal in Zinc ~0.2mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +725%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +69.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B6Vitamin B6 +128.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +292.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Choline ~13.2mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Fish sauce DV% diff.
Sodium 30mg 7851mg 340%
Magnesium 18mg 175mg 37%
Vitamin B12 0µg 0.48µg 20%
Vitamin B6 0.173mg 0.396mg 17%
Vitamin E 2.4mg 0mg 16%
Selenium 1.1µg 9.1µg 15%
Vitamin K 13.9µg 0µg 12%
Folate 13µg 51µg 10%
Vitamin B3 3.917mg 2.313mg 10%
Protein 1.41g 5.06g 7%
Fiber 1.8g 0g 7%
Manganese 0.137mg 0.233mg 4%
Phosphorus 34mg 7mg 4%
Vitamin A 33µg 4µg 3%
Copper 0.081mg 0.05mg 3%
Polyunsaturated fat 0.508g 0.003g 3%
Calcium 27mg 43mg 2%
Vitamin C 2mg 0.5mg 2%
Fats 1.48g 0.01g 2%
Vitamin B5 0.118mg 2%
Saturated fat 0.17g 0.003g 1%
Monounsaturated fat 0.377g 0.002g 1%
Calories 51kcal 35kcal 1%
Vitamin B1 0.024mg 0.012mg 1%
Potassium 319mg 288mg 1%
Cholesterol 2mg 0mg 1%
Carbs 8.06g 3.64g 1%
Net carbs 6.26g 3.64g N/A
Iron 0.78mg 0.78mg 0%
Sugar 5.5g 3.64g N/A
Zinc 0.2mg 0.2mg 0%
Vitamin B2 0.061mg 0.057mg 0%
Choline 13.7mg 13.2mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
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 FatsFats +14700%
Contains more CarbsCarbs +121.4%
Contains more WaterWater +23%
Contains more ProteinProtein +258.9%
Contains more OtherOther +1118.1%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +18750%
Contains more Poly. FatPolyunsaturated fat +16833.3%
Contains less Sat. FatSaturated fat -98.2%

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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. 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.