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  6. Kidney beans raw vs. Marinara sauce

Kidney beans raw vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between kidney beans raw and marinara sauce

  • Marinara sauce has less copper, folate, iron, fiber, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc than kidney beans raw.
  • Kidney beans raw covers your daily need for copper, 97% more than marinara sauce.
  • Kidney beans raw has 30 times more folate than marinara sauce. While kidney beans raw has 394µg of folate, marinara sauce has only 13µg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +677.8%
Contains more CalciumCalcium +429.6%
Contains more PotassiumPotassium +340.8%
Contains more IronIron +951.3%
Contains more CopperCopper +1082.7%
Contains more ZincZinc +1295%
Contains more PhosphorusPhosphorus +1097.1%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +645.3%
Contains more SeleniumSelenium +190.9%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +125%
Contains more Vitamin B1Vitamin B1 +2104.2%
Contains more Vitamin B2Vitamin B2 +259%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +129.5%
Contains more Vitamin KVitamin K +36.7%
Contains more FolateFolate +2930.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +990.9%
Contains more Vitamin B3Vitamin B3 +90.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Marinara sauce DV% diff.
Copper 0.958mg 0.081mg 97%
Folate 394µg 13µg 95%
Iron 8.2mg 0.78mg 93%
Fiber 24.9g 1.8g 92%
Phosphorus 407mg 34mg 53%
Protein 23.58g 1.41g 44%
Vitamin B1 0.529mg 0.024mg 42%
Manganese 1.021mg 0.137mg 38%
Potassium 1406mg 319mg 32%
Magnesium 140mg 18mg 29%
Zinc 2.79mg 0.2mg 24%
Carbs 60.01g 8.06g 17%
Vitamin B6 0.397mg 0.173mg 17%
Vitamin B5 0.78mg 16%
Vitamin E 0.22mg 2.4mg 15%
Calories 333kcal 51kcal 14%
Calcium 143mg 27mg 12%
Vitamin B3 2.06mg 3.917mg 12%
Vitamin B2 0.219mg 0.061mg 12%
Vitamin K 19µg 13.9µg 4%
Selenium 3.2µg 1.1µg 4%
Vitamin A 0µg 33µg 4%
Vitamin C 4.5mg 2mg 3%
Choline 13.7mg 2%
Cholesterol 0mg 2mg 1%
Fats 0.83g 1.48g 1%
Monounsaturated fat 0.064g 0.377g 1%
Net carbs 35.11g 6.26g N/A
Sugar 2.23g 5.5g N/A
Sodium 24mg 30mg 0%
Saturated fat 0.12g 0.17g 0%
Polyunsaturated fat 0.457g 0.508g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1572.3%
Contains more CarbsCarbs +644.5%
Contains more OtherOther +130.7%
Contains more FatsFats +78.3%
Contains more WaterWater +643.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -29.4%
Contains more Mono. FatMonounsaturated fat +489.1%
Contains more Poly. FatPolyunsaturated fat +11.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.