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Bean raw vs. Pastry — In-Depth Nutrition Comparison

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How are bean raw and pastry different?

  • Bean raw has more folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, iron, and manganese than pastry.
  • Daily need coverage for folate for bean raw is 112% higher.
  • Bean raw contains 23 times more potassium than pastry. While bean raw contains 1393mg of potassium, pastry contains only 61mg.
  • Bean raw has less saturated fat.
  • Bean raw has a lower glycemic index (33) than pastry (59).

Beans, pinto, mature seeds, raw and Puff pastry, frozen, ready-to-bake are the varieties used in this article.

Infographic

Bean raw vs Pastry 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%
Pastry
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +2183.6%
Contains more IronIron +98%
Contains more CopperCopper +683.3%
Contains more ZincZinc +330.2%
Contains more PhosphorusPhosphorus +585%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +135.2%
Contains more SeleniumSelenium +15.3%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Pastry
4
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2157.1%
Contains more FolateFolate +573.1%
Contains more CholineCholine +934.4%
Contains more Vitamin EVitamin E +157.1%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B3Vitamin B3 +255%
Contains more Vitamin KVitamin K +187.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Pastry
1
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +193.4%
Contains more CarbsCarbs +38.7%
Contains more WaterWater +33.3%
Contains more OtherOther +247%
Contains more FatsFats +2997.6%

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
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +9331%
Contains more Poly. FatPolyunsaturated fat +1102.5%

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 Pastry
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Pastry DV% diff.
Folate 525µg 78µg 112%
Copper 0.893mg 0.114mg 87%
Fats 1.23g 38.1g 57%
Fiber 15.5g 1.5g 56%
Monounsaturated fat 0.229g 21.597g 53%
Phosphorus 411mg 60mg 50%
Saturated fat 0.235g 9.643g 43%
Potassium 1393mg 61mg 39%
Magnesium 176mg 16mg 38%
Vitamin B6 0.474mg 0.021mg 35%
Iron 5.07mg 2.56mg 31%
Polyunsaturated fat 0.407g 4.894g 30%
Manganese 1.148mg 0.488mg 29%
Protein 21.42g 7.3g 28%
Vitamin B1 0.713mg 0.398mg 26%
Vitamin B3 1.174mg 4.168mg 19%
Vitamin B5 0.785mg 0mg 16%
Zinc 2.28mg 0.53mg 16%
Starch 34.17g 14%
Choline 66.2mg 6.4mg 11%
Calories 347kcal 551kcal 10%
Calcium 113mg 10mg 10%
Sodium 12mg 249mg 10%
Vitamin K 5.6µg 16.1µg 9%
Vitamin C 6.3mg 0mg 7%
Selenium 27.9µg 24.2µg 7%
Carbs 62.55g 45.1g 6%
Vitamin B2 0.212mg 0.283mg 5%
Vitamin E 0.21mg 0.54mg 2%
Net carbs 47.05g 43.6g N/A
Sugar 2.11g 0.74g N/A
Tryptophan 0.237mg 0.085mg 0%
Threonine 0.81mg 0.196mg 0%
Isoleucine 0.871mg 0.272mg 0%
Leucine 1.558mg 0.508mg 0%
Lysine 1.356mg 0.142mg 0%
Methionine 0.259mg 0.129mg 0%
Phenylalanine 1.095mg 0.362mg 0%
Valine 0.998mg 0.308mg 0%
Histidine 0.556mg 0.156mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Pastry
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
28%
Pastry
Minerals Daily Need Coverage Score
131%
Bean raw
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 1.37g)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 9.408g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.