Beans vs. Marinara sauce — In-Depth Nutrition Comparison
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A recap on the differences between beans and marinara sauce
- Beans are higher in fiber, copper, zinc, vitamin B1, phosphorus, and selenium, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin K, and vitamin A.
- Marinara sauce covers your daily vitamin B3 needs 22% more than beans.
- Beans contain 7 times more zinc than marinara sauce. While beans contain 1.4mg of zinc, marinara sauce contains only 0.2mg.
Food varieties used in this article are Beans, baked, canned, no salt added and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.
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.
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +85.2% |
| Contains more CopperCopper | +154.3% |
| Contains more ZincZinc | +600% |
| Contains more PhosphorusPhosphorus | +205.9% |
| Contains less SodiumSodium | -96.7% |
| Contains more SeleniumSelenium | +309.1% |
| Contains more IronIron | +169% |
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.
| Contains more Vitamin CVitamin C | +55% |
| Contains more Vitamin B1Vitamin B1 | +525% |
| Contains more FolateFolate | +84.6% |
| Contains more CholineCholine | +124.8% |
| Contains more Vitamin AVitamin A | +560% |
| Contains more Vitamin EVitamin E | +1500% |
| Contains more Vitamin B3Vitamin B3 | +810.9% |
| Contains more Vitamin B6Vitamin B6 | +33.1% |
| Contains more Vitamin KVitamin K | +1637.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 0.43mg | 3.917mg | 22% |
| Vitamin E | 0.15mg | 2.4mg | 15% |
| Fiber | 5.5g | 1.8g | 15% |
| Copper | 0.206mg | 0.081mg | 14% |
| Vitamin K | 0.8µg | 13.9µg | 11% |
| Vitamin B1 | 0.15mg | 0.024mg | 11% |
| Zinc | 1.4mg | 0.2mg | 11% |
| Phosphorus | 104mg | 34mg | 10% |
| Protein | 4.8g | 1.41g | 7% |
| Selenium | 4.5µg | 1.1µg | 6% |
| Iron | 0.29mg | 0.78mg | 6% |
| Manganese | 0.137mg | 6% | |
| Carbs | 20.49g | 8.06g | 4% |
| Choline | 30.8mg | 13.7mg | 3% |
| Folate | 24µg | 13µg | 3% |
| Vitamin B6 | 0.13mg | 0.173mg | 3% |
| Calories | 105kcal | 51kcal | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Vitamin A | 5µg | 33µg | 3% |
| Calcium | 50mg | 27mg | 2% |
| Fats | 0.4g | 1.48g | 2% |
| Polyunsaturated fat | 0.172g | 0.508g | 2% |
| Sodium | 1mg | 30mg | 1% |
| Potassium | 296mg | 319mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 3.1mg | 2mg | 1% |
| Monounsaturated fat | 0.035g | 0.377g | 1% |
| Net carbs | 14.99g | 6.26g | N/A |
| Sugar | 7.78g | 5.5g | N/A |
| Vitamin B2 | 0.06mg | 0.061mg | 0% |
| Saturated fat | 0.103g | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
1.41 g
Fats:
1.48 g
Carbs:
8.06 g
Water:
87.39 g
Other:
1.66 g
| Contains more ProteinProtein | +240.4% |
| Contains more CarbsCarbs | +154.2% |
| Contains more FatsFats | +270% |
| Contains more WaterWater | +20.4% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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 | -39.4% |
| Contains more Mono. FatMonounsaturated fat | +977.1% |
| Contains more Poly. FatPolyunsaturated fat | +195.3% |
