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Mussels vs. Marinara sauce — In-Depth Nutrition Comparison

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Differences between mussels and marinara sauce

  • Marinara sauce contains less vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, vitamin B1, zinc, and folate than mussels.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Marinara sauce contains 81 times less selenium than mussels. Mussels contains 89.6µg of selenium, while marinara sauce contains 1.1µg.
  • The amount of cholesterol in marinara sauce is lower.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Mussels vs Marinara sauce 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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%
Contains more MagnesiumMagnesium +105.6%
Contains more CalciumCalcium +22.2%
Contains more IronIron +761.5%
Contains more CopperCopper +84%
Contains more ZincZinc +1235%
Contains more PhosphorusPhosphorus +738.2%
Contains more ManganeseManganese +4863.5%
Contains more SeleniumSelenium +8045.5%
Contains more PotassiumPotassium +19%
Contains less SodiumSodium -91.9%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
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%
Contains more Vitamin CVitamin C +580%
Contains more Vitamin AVitamin A +175.8%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B2Vitamin B2 +588.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +484.6%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B6Vitamin B6 +73%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1587.9%
Contains more FatsFats +202.7%
Contains more OtherOther +91.6%
Contains more WaterWater +42.9%
~equal in Carbs ~8.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +169%
Contains more Poly. FatPolyunsaturated fat +138.6%
Contains less Sat. FatSaturated fat -80%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mussels Marinara sauce
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 Mussels Marinara sauce DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.137mg 290%
Selenium 89.6µg 1.1µg 161%
Iron 6.72mg 0.78mg 74%
Protein 23.8g 1.41g 45%
Phosphorus 285mg 34mg 36%
Vitamin B2 0.42mg 0.061mg 28%
Vitamin B1 0.3mg 0.024mg 23%
Zinc 2.67mg 0.2mg 22%
Vitamin B5 0.95mg 19%
Cholesterol 56mg 2mg 18%
Folate 76µg 13µg 16%
Vitamin E 2.4mg 16%
Sodium 369mg 30mg 15%
Vitamin C 13.6mg 2mg 13%
Vitamin K 13.9µg 12%
Copper 0.149mg 0.081mg 8%
Fiber 0g 1.8g 7%
Vitamin B6 0.1mg 0.173mg 6%
Vitamin B3 3mg 3.917mg 6%
Calories 172kcal 51kcal 6%
Vitamin A 91µg 33µg 6%
Magnesium 37mg 18mg 5%
Fats 4.48g 1.48g 5%
Polyunsaturated fat 1.212g 0.508g 5%
Saturated fat 0.85g 0.17g 3%
Potassium 268mg 319mg 2%
Choline 13.7mg 2%
Monounsaturated fat 1.014g 0.377g 2%
Calcium 33mg 27mg 1%
Carbs 7.39g 8.06g 0%
Net carbs 7.39g 6.26g N/A
Sugar 5.5g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Marinara sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
265%
Mussels
19%
Marinara sauce
Minerals Daily Need Coverage Score
198%
Mussels
15%
Marinara sauce

Comparison summary

Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 5.5g)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 339mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 0.68g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 50)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $7)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.