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Surimi vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between surimi and marinara sauce

  • Surimi is higher in vitamin B12, selenium, and phosphorus, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin A, vitamin K, vitamin B6, and fiber.
  • Surimi covers your daily vitamin B12 needs 67% more than marinara sauce.
  • Surimi contains 26 times more selenium than marinara sauce. While surimi contains 28.1µg of selenium, marinara sauce contains only 1.1µg.
  • The amount of cholesterol in marinara sauce is lower.

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

Infographic

Surimi 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.
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +138.9%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +729.4%
Contains more SeleniumSelenium +2454.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +184.8%
Contains more IronIron +200%
Contains more CopperCopper +153.1%
Contains less SodiumSodium -79%
Contains more ManganeseManganese +1145.5%

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.
Surimi
2
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 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +65%
Contains more Vitamin EVitamin E +281%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +190.5%
Contains more Vitamin B3Vitamin B3 +1680.5%
Contains more Vitamin B6Vitamin B6 +476.7%
Contains more Vitamin KVitamin K +13800%
Contains more FolateFolate +550%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +976.6%
Contains more FatsFats +64.4%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +14.5%
Contains more OtherOther +127.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
0
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 less Sat. FatSaturated fat -11%
Contains more Mono. FatMonounsaturated fat +153%
Contains more Poly. FatPolyunsaturated fat +14.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Surimi Marinara sauce
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 ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Surimi Marinara sauce DV% diff.
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 1.1µg 49%
Phosphorus 282mg 34mg 35%
Protein 15.18g 1.41g 28%
Vitamin B3 0.22mg 3.917mg 23%
Vitamin E 0.63mg 2.4mg 12%
Vitamin K 0.1µg 13.9µg 12%
Vitamin B6 0.03mg 0.173mg 11%
Cholesterol 30mg 2mg 9%
Fiber 0g 1.8g 7%
Iron 0.26mg 0.78mg 7%
Potassium 112mg 319mg 6%
Magnesium 43mg 18mg 6%
Manganese 0.011mg 0.137mg 5%
Copper 0.032mg 0.081mg 5%
Sodium 143mg 30mg 5%
Folate 2µg 13µg 3%
Vitamin B2 0.021mg 0.061mg 3%
Choline 13.7mg 2%
Calories 99kcal 51kcal 2%
Vitamin C 0mg 2mg 2%
Calcium 9mg 27mg 2%
Vitamin A 20µg 33µg 1%
Zinc 0.33mg 0.2mg 1%
Vitamin B5 0.07mg 1%
Fats 0.9g 1.48g 1%
Monounsaturated fat 0.149g 0.377g 1%
Carbs 6.85g 8.06g 0%
Net carbs 6.85g 6.26g N/A
Sugar 0g 5.5g N/A
Vitamin B1 0.02mg 0.024mg 0%
Saturated fat 0.191g 0.17g 0%
Polyunsaturated fat 0.443g 0.508g 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi 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
19%
Surimi
19%
Marinara sauce
Minerals Daily Need Coverage Score
37%
Surimi
15%
Marinara sauce

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 5.5g)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 28mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 0.021g)
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 - $4)
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is richer in minerals?
?
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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.