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  6. Marinara sauce vs. Soybean raw

Marinara sauce vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between marinara sauce and soybean raw

  • Soybean raw is richer than marinara sauce in iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Daily need coverage for iron for soybean raw is 187% higher.

Food types used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Soybeans, mature seeds, raw.

Infographic

Marinara sauce vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +925.9%
Contains more PotassiumPotassium +463.3%
Contains more IronIron +1912.8%
Contains more CopperCopper +1946.9%
Contains more ZincZinc +2345%
Contains more PhosphorusPhosphorus +1970.6%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1737.2%
Contains more SeleniumSelenium +1518.2%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B3Vitamin B3 +141.3%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +3541.7%
Contains more Vitamin B2Vitamin B2 +1326.2%
Contains more Vitamin B6Vitamin B6 +117.9%
Contains more Vitamin KVitamin K +238.1%
Contains more FolateFolate +2784.6%
Contains more CholineCholine +746%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Soybean raw DV% diff.
Iron 0.78mg 15.7mg 187%
Copper 0.081mg 1.658mg 175%
Manganese 0.137mg 2.517mg 103%
Phosphorus 34mg 704mg 96%
Folate 13µg 375µg 91%
Polyunsaturated fat 0.508g 11.255g 72%
Vitamin B1 0.024mg 0.874mg 71%
Protein 1.41g 36.49g 70%
Vitamin B2 0.061mg 0.87mg 62%
Magnesium 18mg 280mg 62%
Zinc 0.2mg 4.89mg 43%
Potassium 319mg 1797mg 43%
Selenium 1.1µg 17.8µg 30%
Fiber 1.8g 9.3g 30%
Vitamin K 13.9µg 47µg 28%
Fats 1.48g 19.94g 28%
Calcium 27mg 277mg 25%
Calories 51kcal 446kcal 20%
Choline 13.7mg 115.9mg 19%
Vitamin B5 0.793mg 16%
Vitamin B6 0.173mg 0.377mg 16%
Vitamin B3 3.917mg 1.623mg 14%
Saturated fat 0.17g 2.884g 12%
Monounsaturated fat 0.377g 4.404g 10%
Vitamin E 2.4mg 0.85mg 10%
Carbs 8.06g 30.16g 7%
Vitamin A 33µg 1µg 4%
Vitamin C 2mg 6mg 4%
Cholesterol 2mg 0mg 1%
Sodium 30mg 2mg 1%
Net carbs 6.26g 20.86g N/A
Sugar 5.5g 7.33g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +923.3%
Contains more ProteinProtein +2487.9%
Contains more FatsFats +1247.3%
Contains more CarbsCarbs +274.2%
Contains more OtherOther +193.4%

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% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +1068.2%
Contains more Poly. FatPolyunsaturated fat +2115.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.