Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. White beans
  5. Compare
  6. White beans vs. Pasta

White beans vs. Pasta — In-Depth Nutrition Comparison

Compare

The main differences between White beans and Pasta

  • White beans has more Iron, Copper, Manganese, Potassium, Magnesium, Calcium, and Zinc, however, Pasta has more Vitamin B2, and Vitamin B1.
  • Daily need coverage for Iron from White beans is 32% higher.
  • Pasta has 23 times less Potassium than White beans. White beans has 561mg of Potassium, while Pasta has 24mg.

Food types used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

White beans vs Pasta 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.
White beans
White beans
9
:
0
Pasta
Pasta
Contains more Calcium +1400%
Contains more Iron +224.6%
Contains more Magnesium +250%
Contains more Phosphorus +79.4%
Contains more Potassium +2237.5%
Contains more Zinc +146.4%
Contains more Copper +208.6%
Contains more Manganese +183.9%
Equal in Sodium - 6
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +1400%
Contains more Iron +224.6%
Contains more Magnesium +250%
Contains more Phosphorus +79.4%
Contains more Potassium +2237.5%
Contains more Zinc +146.4%
Contains more Copper +208.6%
Contains more Manganese +183.9%
Equal in Sodium - 6

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.
White beans
White beans
6
:
5
Pasta
Pasta
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +26.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B2 +226.1%
Contains more Vitamin B3 +608.6%
Contains more Vitamin B12 +∞%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
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%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +26.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B2 +226.1%
Contains more Vitamin B3 +608.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Pasta
Pasta
Contains more Protein +88.9%
Contains more Other +464.5%
Contains more Fats +200%
Equal in Carbs - 24.93
Equal in Water - 68.56
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +88.9%
Contains more Other +464.5%
Contains more Fats +200%
Equal in Carbs - 24.93
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Pasta
Pasta
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +182.2%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +182.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Pasta Opinion
Net carbs 18.79g 24.93g Pasta
Protein 9.73g 5.15g White beans
Fats 0.35g 1.05g Pasta
Carbs 25.09g 24.93g White beans
Calories 139kcal 131kcal White beans
Sugar 0.34g Pasta
Fiber 6.3g White beans
Calcium 90mg 6mg White beans
Iron 3.7mg 1.14mg White beans
Magnesium 63mg 18mg White beans
Phosphorus 113mg 63mg White beans
Potassium 561mg 24mg White beans
Sodium 6mg 6mg
Zinc 1.38mg 0.56mg White beans
Copper 0.287mg 0.093mg White beans
Manganese 0.636mg 0.224mg White beans
Selenium 1.3µg White beans
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.94mg White beans
Vitamin B1 0.118mg 0.209mg Pasta
Vitamin B2 0.046mg 0.15mg Pasta
Vitamin B3 0.14mg 0.992mg Pasta
Vitamin B5 0.229mg 0.183mg White beans
Vitamin B6 0.093mg 0.034mg White beans
Folate 81µg 64µg White beans
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 3.5µg White beans
Tryptophan 0.115mg 0.065mg White beans
Threonine 0.409mg 0.134mg White beans
Isoleucine 0.429mg 0.197mg White beans
Leucine 0.776mg 0.348mg White beans
Lysine 0.668mg 0.097mg White beans
Methionine 0.146mg 0.079mg White beans
Phenylalanine 0.526mg 0.247mg White beans
Valine 0.509mg 0.217mg White beans
Histidine 0.271mg 0.103mg White beans
Cholesterol 0mg 33mg White beans
Saturated Fat 0.091g 0.15g White beans
Monounsaturated Fat 0.031g 0.124g Pasta
Polyunsaturated fat 0.152g 0.429g Pasta

Which food is preferable for your diet?

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

People also compare

White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans
Pasta
Pasta vs Noodles
Noodles
Pasta
Pasta vs Soba
Soba
Pasta
Pasta vs Khorasan wheat
Khorasan wheat

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
14%
White beans
16%
Pasta
Minerals Daily Need Coverage Score
53%
White beans
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
White beans
White beans is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 49)
Which food is cheaper?
White beans
White beans is cheaper (difference - $3)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.