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  6. Fish sandwich vs. Marinara sauce

Fish sandwich vs. Marinara sauce — In-Depth Nutrition Comparison

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Differences between fish sandwiches and marinara sauce

  • Fish sandwiches have more selenium, vitamin B12, vitamin B1, phosphorus, and iron, while marinara sauce has more vitamin E, vitamin A, and vitamin B3.
  • Fish sandwiches' daily need coverage for selenium is 31% higher.
  • The amount of sodium in marinara sauce is lower.

The food types used in this comparison are Fast foods, fish sandwich, with tartar sauce and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 +38.9%
Contains more CalciumCalcium +37%
Contains more IronIron +92.3%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +241.2%
Contains more ManganeseManganese +92.7%
Contains more SeleniumSelenium +1536.4%
Contains more PotassiumPotassium +54.9%
Contains less SodiumSodium -95%
~equal in Copper ~0.081mg

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% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +775%
Contains more Vitamin B2Vitamin B2 +129.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +253.8%
Contains more CholineCholine +110.9%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +336.4%
Contains more Vitamin B3Vitamin B3 +82.2%
Contains more Vitamin B6Vitamin B6 +147.1%
~equal in Vitamin K ~13.9µg

All nutrients comparison - raw data values

Nutrient Fish sandwich Marinara sauce DV% diff.
Polyunsaturated fat 6.257g 0.508g 38%
Selenium 18µg 1.1µg 31%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 30mg 25%
Protein 10.29g 1.41g 18%
Fats 12.45g 1.48g 17%
Vitamin B1 0.21mg 0.024mg 16%
Phosphorus 116mg 34mg 12%
Vitamin E 0.55mg 2.4mg 12%
Vitamin B3 2.15mg 3.917mg 11%
Cholesterol 35mg 2mg 11%
Calories 257kcal 51kcal 10%
Iron 1.5mg 0.78mg 9%
Saturated fat 1.949g 0.17g 8%
Folate 46µg 13µg 8%
Vitamin B6 0.07mg 0.173mg 8%
Vitamin B5 0.37mg 7%
Monounsaturated fat 2.595g 0.377g 6%
Manganese 0.264mg 0.137mg 6%
Vitamin B2 0.14mg 0.061mg 6%
Carbs 26.69g 8.06g 6%
Fiber 1g 1.8g 3%
Zinc 0.49mg 0.2mg 3%
Potassium 206mg 319mg 3%
Vitamin A 6µg 33µg 3%
Choline 28.9mg 13.7mg 3%
Fructose 1.47g 2%
Magnesium 25mg 18mg 2%
Vitamin D 9IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Calcium 37mg 27mg 1%
Copper 0.075mg 0.081mg 1%
Vitamin C 1.8mg 2mg 0%
Net carbs 25.69g 6.26g N/A
Sugar 3.53g 5.5g N/A
Vitamin K 13.6µg 13.9µg 0%
Trans fat 0.08g N/A
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +629.8%
Contains more FatsFats +741.2%
Contains more CarbsCarbs +231.1%
Contains more OtherOther +28.3%
Contains more WaterWater +80.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +588.3%
Contains more Poly. FatPolyunsaturated fat +1131.7%
Contains less Sat. FatSaturated fat -91.3%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.