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  6. Marinara sauce vs. Tuna salad

Marinara sauce vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between marinara sauce and tuna salad

  • Marinara sauce is richer in vitamin A, fiber, and vitamin B6, yet tuna salad is richer in selenium, vitamin B12, phosphorus, vitamin B3, and copper.
  • Daily need coverage for selenium for tuna salad is 73% higher.
  • Marinara sauce contains less saturated fat.

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

Infographic

Marinara sauce vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +79.2%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +242.5%
Contains more IronIron +28.2%
Contains more CopperCopper +79%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +423.5%
Contains more SeleniumSelenium +3645.5%
~equal in Magnesium ~19mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin AVitamin A +37.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +113.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +29.2%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin B3Vitamin B3 +71%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~2.2mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Tuna salad DV% diff.
Selenium 1.1µg 41.2µg 73%
Vitamin B12 0µg 1.2µg 50%
Protein 1.41g 16.04g 29%
Polyunsaturated fat 0.508g 4.122g 24%
Phosphorus 34mg 178mg 21%
Vitamin B3 3.917mg 6.7mg 17%
Vitamin E 2.4mg 16%
Sodium 30mg 402mg 16%
Fats 1.48g 9.26g 12%
Vitamin K 13.9µg 12%
Copper 0.081mg 0.145mg 7%
Vitamin B6 0.173mg 0.081mg 7%
Calories 51kcal 187kcal 7%
Fiber 1.8g 0g 7%
Saturated fat 0.17g 1.544g 6%
Monounsaturated fat 0.377g 2.887g 6%
Vitamin B5 0.26mg 5%
Potassium 319mg 178mg 4%
Manganese 0.137mg 0.04mg 4%
Cholesterol 2mg 13mg 4%
Zinc 0.2mg 0.56mg 3%
Iron 0.78mg 1mg 3%
Choline 13.7mg 2%
Folate 13µg 8µg 1%
Vitamin B2 0.061mg 0.07mg 1%
Vitamin B1 0.024mg 0.031mg 1%
Vitamin A 33µg 24µg 1%
Calcium 27mg 17mg 1%
Vitamin C 2mg 2.2mg 0%
Carbs 8.06g 9.41g 0%
Net carbs 6.26g 9.41g N/A
Magnesium 18mg 19mg 0%
Sugar 5.5g N/A
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +38.4%
Contains more ProteinProtein +1037.6%
Contains more FatsFats +525.7%
Contains more CarbsCarbs +16.7%
Contains more OtherOther +28.3%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +665.8%
Contains more Poly. FatPolyunsaturated fat +711.4%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.