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  6. Marinara sauce vs. Smoked salmon

Marinara sauce vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between Marinara sauce and Smoked salmon

  • Marinara sauce has more Vitamin K, and Fiber, however, Smoked salmon is higher in Vitamin B12, Vitamin D, Selenium, Phosphorus, Copper, Choline, and Vitamin B6.
  • Smoked salmon covers your daily need of Vitamin B12 136% more than Marinara sauce.
  • Marinara sauce has less Sodium.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Fish, salmon, chinook, smoked.

Infographic

Marinara sauce vs Smoked salmon 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.
Marinara sauce
Marinara sauce
4
:
5
Smoked salmon
Smoked salmon
Contains more Calcium +145.5%
Contains more Potassium +82.3%
Contains less Sodium -95.5%
Contains more Manganese +705.9%
Contains more Phosphorus +382.4%
Contains more Zinc +55%
Contains more Copper +184%
Contains more Selenium +2845.5%
Equal in Iron - 0.85
Equal in Magnesium - 18
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +145.5%
Contains more Potassium +82.3%
Contains less Sodium -95.5%
Contains more Manganese +705.9%
Contains more Phosphorus +382.4%
Contains more Zinc +55%
Contains more Copper +184%
Contains more Selenium +2845.5%
Equal in Iron - 0.85
Equal in Magnesium - 18

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.
Marinara sauce
Marinara sauce
6
:
6
Smoked salmon
Smoked salmon
Contains more Vitamin A +647.1%
Contains more Vitamin E +77.8%
Contains more Vitamin C +∞%
Contains more Folate +550%
Contains more Vitamin K +13800%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B6 +60.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.023
Marinara sauce
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%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +647.1%
Contains more Vitamin E +77.8%
Contains more Vitamin C +∞%
Contains more Folate +550%
Contains more Vitamin K +13800%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +65.6%
Contains more Vitamin B3 +20.5%
Contains more Vitamin B6 +60.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
3
Smoked salmon
Smoked salmon
Contains more Carbs +∞%
Contains more Water +21.4%
Contains more Protein +1196.5%
Contains more Fats +191.9%
Contains more Other +225.3%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Carbs +∞%
Contains more Water +21.4%
Contains more Protein +1196.5%
Contains more Fats +191.9%
Contains more Other +225.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
1
:
2
Smoked salmon
Smoked salmon
Contains less Saturated Fat -81.7%
Contains more Monounsaturated Fat +436.6%
Contains more Polyunsaturated fat +95.9%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains less Saturated Fat -81.7%
Contains more Monounsaturated Fat +436.6%
Contains more Polyunsaturated fat +95.9%

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Smoked salmon Opinion
Net carbs 6.26g 0g Marinara sauce
Protein 1.41g 18.28g Smoked salmon
Fats 1.48g 4.32g Smoked salmon
Carbs 8.06g 0g Marinara sauce
Calories 51kcal 117kcal Smoked salmon
Sugar 5.5g 0g Smoked salmon
Fiber 1.8g 0g Marinara sauce
Calcium 27mg 11mg Marinara sauce
Iron 0.78mg 0.85mg Smoked salmon
Magnesium 18mg 18mg
Phosphorus 34mg 164mg Smoked salmon
Potassium 319mg 175mg Marinara sauce
Sodium 30mg 672mg Marinara sauce
Zinc 0.2mg 0.31mg Smoked salmon
Copper 0.081mg 0.23mg Smoked salmon
Manganese 0.137mg 0.017mg Marinara sauce
Selenium 1.1µg 32.4µg Smoked salmon
Vitamin A 650IU 87IU Marinara sauce
Vitamin A RAE 33µg 26µg Marinara sauce
Vitamin E 2.4mg 1.35mg Marinara sauce
Vitamin D 0IU 685IU Smoked salmon
Vitamin D 0µg 17.1µg Smoked salmon
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0.023mg Marinara sauce
Vitamin B2 0.061mg 0.101mg Smoked salmon
Vitamin B3 3.917mg 4.72mg Smoked salmon
Vitamin B5 0.87mg Smoked salmon
Vitamin B6 0.173mg 0.278mg Smoked salmon
Folate 13µg 2µg Marinara sauce
Vitamin B12 0µg 3.26µg Smoked salmon
Vitamin K 13.9µg 0.1µg Marinara sauce
Tryptophan 0.205mg Smoked salmon
Threonine 0.801mg Smoked salmon
Isoleucine 0.842mg Smoked salmon
Leucine 1.486mg Smoked salmon
Lysine 1.679mg Smoked salmon
Methionine 0.541mg Smoked salmon
Phenylalanine 0.714mg Smoked salmon
Valine 0.942mg Smoked salmon
Histidine 0.538mg Smoked salmon
Cholesterol 2mg 23mg Marinara sauce
Saturated Fat 0.17g 0.929g Marinara sauce
Omega-3 - DHA 0g 0.267g Smoked salmon
Omega-3 - EPA 0g 0.183g Smoked salmon
Omega-3 - DPA 0g 0.073g Smoked salmon
Monounsaturated Fat 0.377g 2.023g Smoked salmon
Polyunsaturated fat 0.508g 0.995g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Smoked salmon
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
99%
Smoked salmon
Minerals Daily Need Coverage Score
15%
Marinara sauce
49%
Smoked salmon

Comparison summary

Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 5.5g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 642mg)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.759g)
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 - $14)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.