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Bean raw vs. Pasta — In-Depth Nutrition Comparison

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What are the main differences between bean raw and pasta?

  • Pasta has less folate, copper, phosphorus, iron, vitamin B1, potassium, manganese, magnesium, vitamin B6, and zinc than bean raw.
  • Bean raw's daily need coverage for folate is 115% higher.
  • Bean raw has 58 times more potassium than pasta. Bean raw has 1393mg of potassium, while pasta has 24mg.
  • Bean raw has a lower glycemic index than pasta.

We used Beans, pinto, mature seeds, raw and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +877.8%
Contains more CalciumCalcium +1783.3%
Contains more PotassiumPotassium +5704.2%
Contains more IronIron +344.7%
Contains more CopperCopper +860.2%
Contains more ZincZinc +307.1%
Contains more PhosphorusPhosphorus +552.4%
Contains more ManganeseManganese +412.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Pasta
2
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +241.1%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +18.3%
Contains more Vitamin B5Vitamin B5 +329%
Contains more Vitamin B6Vitamin B6 +1294.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +720.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Pasta
1
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 ProteinProtein +315.9%
Contains more FatsFats +17.1%
Contains more CarbsCarbs +150.9%
Contains more OtherOther +1019.4%
Contains more WaterWater +505.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +84.7%
Contains less Sat. FatSaturated fat -36.2%
~equal in Polyunsaturated fat ~0.429g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Pasta DV% diff.
Folate 525µg 64µg 115%
Copper 0.893mg 0.093mg 89%
Fiber 15.5g 62%
Selenium 27.9µg 51%
Phosphorus 411mg 63mg 50%
Iron 5.07mg 1.14mg 49%
Vitamin B1 0.713mg 0.209mg 42%
Manganese 1.148mg 0.224mg 40%
Potassium 1393mg 24mg 40%
Magnesium 176mg 18mg 38%
Vitamin B6 0.474mg 0.034mg 34%
Protein 21.42g 5.15g 33%
Zinc 2.28mg 0.56mg 16%
Starch 34.17g 14%
Carbs 62.55g 24.93g 13%
Vitamin B5 0.785mg 0.183mg 12%
Choline 66.2mg 12%
Calories 347kcal 131kcal 11%
Calcium 113mg 6mg 11%
Cholesterol 0mg 33mg 11%
Vitamin C 6.3mg 0mg 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin B2 0.212mg 0.15mg 5%
Vitamin K 5.6µg 5%
Vitamin A 0µg 6µg 1%
Vitamin E 0.21mg 1%
Vitamin B3 1.174mg 0.992mg 1%
Fats 1.23g 1.05g 0%
Net carbs 47.05g 24.93g N/A
Sugar 2.11g N/A
Sodium 12mg 6mg 0%
Saturated fat 0.235g 0.15g 0%
Monounsaturated fat 0.229g 0.124g 0%
Polyunsaturated fat 0.407g 0.429g 0%
Tryptophan 0.237mg 0.065mg 0%
Threonine 0.81mg 0.134mg 0%
Isoleucine 0.871mg 0.197mg 0%
Leucine 1.558mg 0.348mg 0%
Lysine 1.356mg 0.097mg 0%
Methionine 0.259mg 0.079mg 0%
Phenylalanine 1.095mg 0.247mg 0%
Valine 0.998mg 0.217mg 0%
Histidine 0.556mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
15%
Pasta
Minerals Daily Need Coverage Score
131%
Bean raw
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.085g)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.