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  6. Pasta vs. Soybean

Pasta vs. Soybean — In-Depth Nutrition Comparison

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Summary of differences between Pasta and Soybean

  • Pasta has less Iron, Copper, Manganese, Phosphorus, Magnesium, Vitamin B6, Potassium, Vitamin B2, and Calcium than Soybean.
  • Soybean covers your daily need of Iron 50% more than Pasta.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Soybeans, mature cooked, boiled, without salt.

Infographic

Pasta vs Soybean 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.
Pasta
Pasta
0
:
10
Soybean
Soybean
Contains more Calcium +1600%
Contains more Iron +350.9%
Contains more Magnesium +377.8%
Contains more Phosphorus +288.9%
Contains more Potassium +2045.8%
Contains less Sodium -83.3%
Contains more Zinc +105.4%
Contains more Copper +337.6%
Contains more Manganese +267.9%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +1600%
Contains more Iron +350.9%
Contains more Magnesium +377.8%
Contains more Phosphorus +288.9%
Contains more Potassium +2045.8%
Contains less Sodium -83.3%
Contains more Zinc +105.4%
Contains more Copper +337.6%
Contains more Manganese +267.9%

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.
Pasta
Pasta
6
:
6
Soybean
Soybean
Contains more Vitamin A +122.2%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +148.6%
Contains more Folate +18.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90%
Contains more Vitamin B6 +588.2%
Equal in Vitamin B5 - 0.179
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +122.2%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B3 +148.6%
Contains more Folate +18.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90%
Contains more Vitamin B6 +588.2%
Equal in Vitamin B5 - 0.179

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
:
3
Soybean
Soybean
Contains more Carbs +198.2%
Contains more Protein +253.6%
Contains more Fats +754.3%
Contains more Other +516.1%
Equal in Water - 62.55
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +198.2%
Contains more Protein +253.6%
Contains more Fats +754.3%
Contains more Other +516.1%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
:
2
Soybean
Soybean
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +1497.6%
Contains more Polyunsaturated fat +1080.4%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +1497.6%
Contains more Polyunsaturated fat +1080.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Soybean Opinion
Net carbs 24.93g 2.36g Pasta
Protein 5.15g 18.21g Soybean
Fats 1.05g 8.97g Soybean
Carbs 24.93g 8.36g Pasta
Calories 131kcal 172kcal Soybean
Sugar 3g Pasta
Fiber 6g Soybean
Calcium 6mg 102mg Soybean
Iron 1.14mg 5.14mg Soybean
Magnesium 18mg 86mg Soybean
Phosphorus 63mg 245mg Soybean
Potassium 24mg 515mg Soybean
Sodium 6mg 1mg Soybean
Zinc 0.56mg 1.15mg Soybean
Copper 0.093mg 0.407mg Soybean
Manganese 0.224mg 0.824mg Soybean
Selenium 7.3µg Soybean
Vitamin A 20IU 9IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.209mg 0.155mg Pasta
Vitamin B2 0.15mg 0.285mg Soybean
Vitamin B3 0.992mg 0.399mg Pasta
Vitamin B5 0.183mg 0.179mg Pasta
Vitamin B6 0.034mg 0.234mg Soybean
Folate 64µg 54µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 19.2µg Soybean
Tryptophan 0.065mg 0.242mg Soybean
Threonine 0.134mg 0.723mg Soybean
Isoleucine 0.197mg 0.807mg Soybean
Leucine 0.348mg 1.355mg Soybean
Lysine 0.097mg 1.108mg Soybean
Methionine 0.079mg 0.224mg Soybean
Phenylalanine 0.247mg 0.869mg Soybean
Valine 0.217mg 0.831mg Soybean
Histidine 0.103mg 0.449mg Soybean
Cholesterol 33mg 0mg Soybean
Saturated Fat 0.15g 1.297g Pasta
Monounsaturated Fat 0.124g 1.981g Soybean
Polyunsaturated fat 0.429g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Pasta
23%
Soybean
Minerals Daily Need Coverage Score
16%
Pasta
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 1.147g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $0.4)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.