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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, vitamin A, 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.

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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +57.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +11.1%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +156.4%
Contains more CopperCopper +1611.1%
Contains more ZincZinc +595%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +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.
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +138.8%
Contains more Vitamin B6Vitamin B6 +130.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1479.2%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marinara sauce Winged bean DV% diff.
Copper 0.081mg 1.386mg 145%
Vitamin B1 0.024mg 0.379mg 30%
Protein 1.41g 11.6g 20%
Manganese 0.137mg 0.532mg 17%
Vitamin E 2.4mg 16%
Iron 0.78mg 2mg 15%
Vitamin B3 3.917mg 1.64mg 14%
Vitamin K 13.9µg 12%
Zinc 0.2mg 1.39mg 11%
Vitamin B6 0.173mg 0.075mg 8%
Potassium 319mg 586mg 8%
Carbs 8.06g 28.1g 7%
Vitamin B2 0.061mg 0.149mg 7%
Fiber 1.8g 7%
Calories 51kcal 148kcal 5%
Vitamin A 33µg 0µg 4%
Phosphorus 34mg 45mg 2%
Folate 13µg 19µg 2%
Choline 13.7mg 2%
Vitamin C 2mg 0mg 2%
Polyunsaturated fat 0.508g 0.174g 2%
Vitamin B5 0.116mg 2%
Selenium 1.1µg 0.7µg 1%
Magnesium 18mg 24mg 1%
Cholesterol 2mg 0mg 1%
Fats 1.48g 0.9g 1%
Net carbs 6.26g 28.1g N/A
Calcium 27mg 30mg 0%
Sugar 5.5g N/A
Sodium 30mg 35mg 0%
Saturated fat 0.17g 0.222g 0%
Monounsaturated fat 0.377g 0.234g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
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 FatsFats +64.4%
Contains more WaterWater +52.2%
Contains more ProteinProtein +722.7%
Contains more CarbsCarbs +248.6%
Contains more OtherOther +20.5%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -23.4%
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +192%

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.