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  6. Marinara sauce vs. Pacific saury raw

Marinara sauce vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are marinara sauce and pacific saury raw different?

  • Marinara sauce is richer in vitamin E, vitamin A, vitamin K, and vitamin B3, while pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, and choline.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than marinara sauce.
  • Marinara sauce contains 139 times more vitamin K than pacific saury raw. Marinara sauce contains 13.9µg of vitamin K, while pacific saury raw contains 0.1µg.
  • Marinara sauce is lower in cholesterol.

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fish, pike, northern, raw types were used in this article.

Infographic

Marinara sauce vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +41.8%
Contains more CopperCopper +58.8%
Contains less SodiumSodium -23.1%
Contains more MagnesiumMagnesium +72.2%
Contains more CalciumCalcium +111.1%
Contains more ZincZinc +235%
Contains more PhosphorusPhosphorus +547.1%
Contains more ManganeseManganese +75.2%
Contains more SeleniumSelenium +1045.5%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more Vitamin B6Vitamin B6 +47.9%
Contains more Vitamin KVitamin K +13800%
Contains more Vitamin CVitamin C +90%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +141.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.4%
Contains more CholineCholine +374.5%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Marinara sauce Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.41g 19.26g 36%
Phosphorus 34mg 220mg 27%
Selenium 1.1µg 12.6µg 21%
Vitamin E 2.4mg 0.2mg 15%
Vitamin B5 0.75mg 15%
Vitamin D 0µg 2.5µg 13%
Vitamin K 13.9µg 0.1µg 12%
Cholesterol 2mg 39mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B3 3.917mg 2.3mg 10%
Choline 13.7mg 65mg 9%
Fiber 1.8g 0g 7%
Manganese 0.137mg 0.24mg 4%
Vitamin B6 0.173mg 0.117mg 4%
Zinc 0.2mg 0.67mg 4%
Vitamin B1 0.024mg 0.058mg 3%
Copper 0.081mg 0.051mg 3%
Calcium 27mg 57mg 3%
Magnesium 18mg 31mg 3%
Carbs 8.06g 0g 3%
Iron 0.78mg 0.55mg 3%
Polyunsaturated fat 0.508g 0.202g 2%
Calories 51kcal 88kcal 2%
Potassium 319mg 259mg 2%
Vitamin C 2mg 3.8mg 2%
Vitamin A 33µg 21µg 1%
Folate 13µg 15µg 1%
Monounsaturated fat 0.377g 0.157g 1%
Fats 1.48g 0.69g 1%
Net carbs 6.26g 0g N/A
Sugar 5.5g 0g N/A
Sodium 30mg 39mg 0%
Vitamin B2 0.061mg 0.063mg 0%
Saturated fat 0.17g 0.118g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +114.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46.9%
Contains more ProteinProtein +1266%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +140.1%
Contains more Poly. FatPolyunsaturated fat +151.5%
Contains less Sat. FatSaturated fat -30.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.