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  6. Marinara sauce vs. Winged bean

Marinara sauce vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between Marinara sauce and Winged bean

  • Marinara sauce is higher in Vitamin B3, and Vitamin B6, yet Winged bean is higher in Copper, Vitamin B1, Manganese, Iron, Zinc, Potassium, and Vitamin B2.
  • Winged bean covers your daily Copper needs 145% more than Marinara sauce.
  • Marinara sauce contains 2 times more Vitamin B3 than Winged bean. While Marinara sauce contains 3.917mg of Vitamin B3, Winged bean contains only 1.64mg.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Winged bean tuber, raw.

Infographic

Marinara sauce vs Winged bean 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.
Marinara sauce
Marinara sauce
2
:
8
Winged bean
Winged bean
Contains less Sodium -14.3%
Contains more Selenium +57.1%
Contains more Calcium +11.1%
Contains more Iron +156.4%
Contains more Magnesium +33.3%
Contains more Phosphorus +32.4%
Contains more Potassium +83.7%
Contains more Zinc +595%
Contains more Copper +1611.1%
Contains more Manganese +288.3%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains less Sodium -14.3%
Contains more Selenium +57.1%
Contains more Calcium +11.1%
Contains more Iron +156.4%
Contains more Magnesium +33.3%
Contains more Phosphorus +32.4%
Contains more Potassium +83.7%
Contains more Zinc +595%
Contains more Copper +1611.1%
Contains more Manganese +288.3%

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.
Marinara sauce
Marinara sauce
6
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.8%
Contains more Vitamin B6 +130.7%
Contains more Vitamin B1 +1479.2%
Contains more Vitamin B2 +144.3%
Contains more Folate +46.2%
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.8%
Contains more Vitamin B6 +130.7%
Contains more Vitamin B1 +1479.2%
Contains more Vitamin B2 +144.3%
Contains more Folate +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
3
Winged bean
Winged bean
Contains more Fats +64.4%
Contains more Water +52.2%
Contains more Protein +722.7%
Contains more Carbs +248.6%
Contains more Other +20.5%
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +64.4%
Contains more Water +52.2%
Contains more Protein +722.7%
Contains more Carbs +248.6%
Contains more Other +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
3
:
0
Winged bean
Winged bean
Contains less Saturated Fat -23.4%
Contains more Monounsaturated Fat +61.1%
Contains more Polyunsaturated fat +192%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -23.4%
Contains more Monounsaturated Fat +61.1%
Contains more Polyunsaturated fat +192%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marinara sauce Winged bean
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Marinara sauce Winged bean Opinion
Net carbs 6.26g 28.1g Winged bean
Protein 1.41g 11.6g Winged bean
Fats 1.48g 0.9g Marinara sauce
Carbs 8.06g 28.1g Winged bean
Calories 51kcal 148kcal Winged bean
Sugar 5.5g Winged bean
Fiber 1.8g Marinara sauce
Calcium 27mg 30mg Winged bean
Iron 0.78mg 2mg Winged bean
Magnesium 18mg 24mg Winged bean
Phosphorus 34mg 45mg Winged bean
Potassium 319mg 586mg Winged bean
Sodium 30mg 35mg Marinara sauce
Zinc 0.2mg 1.39mg Winged bean
Copper 0.081mg 1.386mg Winged bean
Manganese 0.137mg 0.532mg Winged bean
Selenium 1.1µg 0.7µg Marinara sauce
Vitamin A 650IU 0IU Marinara sauce
Vitamin A RAE 33µg 0µg Marinara sauce
Vitamin E 2.4mg Marinara sauce
Vitamin C 2mg 0mg Marinara sauce
Vitamin B1 0.024mg 0.379mg Winged bean
Vitamin B2 0.061mg 0.149mg Winged bean
Vitamin B3 3.917mg 1.64mg Marinara sauce
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.173mg 0.075mg Marinara sauce
Folate 13µg 19µg Winged bean
Vitamin K 13.9µg Marinara sauce
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Cholesterol 2mg 0mg Winged bean
Saturated Fat 0.17g 0.222g Marinara sauce
Monounsaturated Fat 0.377g 0.234g Marinara sauce
Polyunsaturated fat 0.508g 0.174g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
23%
Marinara sauce
17%
Winged bean
Minerals Daily Need Coverage Score
15%
Marinara sauce
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 5.5g)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 2mg)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Marinara sauce
Marinara sauce is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.5)
Which food is richer in vitamins?
?
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.