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  6. Marinara sauce vs. Halibut raw

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

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The main differences between marinara sauce and halibut raw

  • Marinara sauce is richer in vitamin B3, vitamin A, and vitamin K, yet halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Marinara sauce contains 139 times more vitamin K than halibut raw. Marinara sauce contains 13.9µg of vitamin K, while halibut raw contains 0.1µg.
  • Marinara sauce contains less saturated fat.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fish, halibut, Greenland, raw.

Infographic

Marinara sauce vs Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +19%
Contains more IronIron +18.2%
Contains more CopperCopper +170%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +1041.7%
Contains more MagnesiumMagnesium +44.4%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +382.4%
Contains more SeleniumSelenium +3218.2%

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.
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +135.7%
Contains more Vitamin EVitamin E +228.8%
Contains more Vitamin B3Vitamin B3 +161.1%
Contains more Vitamin KVitamin K +13800%
Contains more FolateFolate +1200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B6Vitamin B6 +142.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +351.1%

All nutrients comparison - raw data values

Nutrient Marinara sauce Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 1.1µg 36.5µg 64%
Vitamin B12 0µg 1µg 42%
Protein 1.41g 14.37g 26%
Monounsaturated fat 0.377g 8.378g 20%
Phosphorus 34mg 164mg 19%
Fats 1.48g 13.84g 19%
Vitamin B6 0.173mg 0.42mg 19%
Cholesterol 2mg 46mg 15%
Vitamin B3 3.917mg 1.5mg 15%
Vitamin K 13.9µg 0.1µg 12%
Vitamin E 2.4mg 0.73mg 11%
Saturated fat 0.17g 2.419g 10%
Choline 13.7mg 61.8mg 9%
Calories 51kcal 186kcal 7%
Fiber 1.8g 0g 7%
Copper 0.081mg 0.03mg 6%
Polyunsaturated fat 0.508g 1.367g 6%
Vitamin B5 0.25mg 5%
Manganese 0.137mg 0.012mg 5%
Folate 13µg 1µg 3%
Vitamin B1 0.024mg 0.06mg 3%
Carbs 8.06g 0g 3%
Vitamin A 33µg 14µg 2%
Sodium 30mg 80mg 2%
Zinc 0.2mg 0.4mg 2%
Iron 0.78mg 0.66mg 2%
Potassium 319mg 268mg 2%
Calcium 27mg 3mg 2%
Magnesium 18mg 26mg 2%
Vitamin C 2mg 0mg 2%
Vitamin B2 0.061mg 0.08mg 1%
Net carbs 6.26g 0g N/A
Sugar 5.5g 0g N/A
Tryptophan 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 1.32mg 0%
Methionine 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.4%
Contains more ProteinProtein +919.1%
Contains more FatsFats +835.1%
~equal in Other ~1.52g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +2122.3%
Contains more Poly. FatPolyunsaturated fat +169.1%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.