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  6. Winged bean vs. Marinara sauce

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

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A recap on differences between winged bean and marinara sauce

  • Winged bean is higher in copper, vitamin B1, manganese, iron, zinc, potassium, and vitamin B2, yet marinara sauce is higher in vitamin B3, vitamin A, and vitamin B6.
  • Winged bean covers your daily copper needs 145% more than marinara sauce.
  • Winged bean contains 16 times more vitamin B1 than marinara sauce. While winged bean contains 0.379mg of vitamin B1, marinara sauce contains only 0.024mg.

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +33.3%
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%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +57.1%
~equal in Calcium ~27mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 B1Vitamin B1 +1479.2%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +46.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +138.8%
Contains more Vitamin B6Vitamin B6 +130.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Marinara sauce DV% diff.
Copper 1.386mg 0.081mg 145%
Vitamin B1 0.379mg 0.024mg 30%
Protein 11.6g 1.41g 20%
Manganese 0.532mg 0.137mg 17%
Vitamin E 2.4mg 16%
Iron 2mg 0.78mg 15%
Vitamin B3 1.64mg 3.917mg 14%
Vitamin K 13.9µg 12%
Zinc 1.39mg 0.2mg 11%
Vitamin B6 0.075mg 0.173mg 8%
Potassium 586mg 319mg 8%
Carbs 28.1g 8.06g 7%
Vitamin B2 0.149mg 0.061mg 7%
Fiber 1.8g 7%
Calories 148kcal 51kcal 5%
Vitamin A 0µg 33µg 4%
Phosphorus 45mg 34mg 2%
Folate 19µg 13µg 2%
Choline 13.7mg 2%
Vitamin C 0mg 2mg 2%
Polyunsaturated fat 0.174g 0.508g 2%
Vitamin B5 0.116mg 2%
Selenium 0.7µg 1.1µg 1%
Magnesium 24mg 18mg 1%
Cholesterol 0mg 2mg 1%
Fats 0.9g 1.48g 1%
Net carbs 28.1g 6.26g N/A
Calcium 30mg 27mg 0%
Sugar 5.5g N/A
Sodium 35mg 30mg 0%
Saturated fat 0.222g 0.17g 0%
Monounsaturated fat 0.234g 0.377g 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +722.7%
Contains more CarbsCarbs +248.6%
Contains more OtherOther +20.5%
Contains more FatsFats +64.4%
Contains more WaterWater +52.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.