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  6. Marinara sauce vs. Navy bean raw

Marinara sauce vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between marinara sauce and navy bean raw

  • Marinara sauce has more vitamin B3 and vitamin A; however, navy bean raw has more copper, vitamin B1, folate, magnesium, vitamin C, iron, vitamin B2, and manganese.
  • Navy bean raw's daily need coverage for copper is 31% more.
  • Marinara sauce has 163 times more vitamin A than navy bean raw. Marinara sauce has 650IU of vitamin A, while navy bean raw has 4IU.

The food varieties used in the comparison are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Beans, navy, mature seeds, sprouted, raw.

Infographic

Marinara sauce vs Navy bean raw 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +80%
Contains more SeleniumSelenium +83.3%
Contains more MagnesiumMagnesium +461.1%
Contains more IronIron +147.4%
Contains more CopperCopper +339.5%
Contains more ZincZinc +345%
Contains more PhosphorusPhosphorus +194.1%
Contains less SodiumSodium -56.7%
Contains more ManganeseManganese +197.8%
~equal in Potassium ~307mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +221.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +840%
Contains more Vitamin B1Vitamin B1 +1525%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B6Vitamin B6 +10.4%
Contains more FolateFolate +915.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Navy bean raw DV% diff.
Vitamin B1 0.024mg 0.39mg 31%
Copper 0.081mg 0.356mg 31%
Folate 13µg 132µg 30%
Magnesium 18mg 101mg 20%
Vitamin C 2mg 18.8mg 19%
Vitamin B5 0.825mg 17%
Vitamin B3 3.917mg 1.22mg 17%
Vitamin E 2.4mg 16%
Iron 0.78mg 1.93mg 14%
Vitamin B2 0.061mg 0.215mg 12%
Vitamin K 13.9µg 12%
Manganese 0.137mg 0.408mg 12%
Phosphorus 34mg 100mg 9%
Protein 1.41g 6.15g 9%
Fiber 1.8g 7%
Zinc 0.2mg 0.89mg 6%
Vitamin A 33µg 0µg 4%
Choline 13.7mg 2%
Carbs 8.06g 13.05g 2%
Calories 51kcal 67kcal 1%
Monounsaturated fat 0.377g 0.052g 1%
Polyunsaturated fat 0.508g 0.407g 1%
Vitamin B6 0.173mg 0.191mg 1%
Selenium 1.1µg 0.6µg 1%
Sodium 30mg 13mg 1%
Calcium 27mg 15mg 1%
Cholesterol 2mg 0mg 1%
Fats 1.48g 0.7g 1%
Net carbs 6.26g 13.05g N/A
Potassium 319mg 307mg 0%
Sugar 5.5g N/A
Saturated fat 0.17g 0.085g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +111.4%
Contains more OtherOther +74.7%
Contains more ProteinProtein +336.2%
Contains more CarbsCarbs +61.9%
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +625%
Contains more Poly. FatPolyunsaturated fat +24.8%
Contains less Sat. FatSaturated fat -50%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.