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Bean vs Pasta - In-Depth Nutrition Comparison

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What are the main differences between Bean and Pasta?

  • Pasta has less Folate, Copper, Phosphorus, Iron, Vitamin B1, Potassium, Manganese, Magnesium, Vitamin B6, and Zinc than Bean.
  • Bean's daily need coverage for Folate is 115% higher.
  • Bean has 58 times more Potassium than Pasta. Bean has 1393mg of Potassium, while Pasta has 24mg.

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

Infographic

Bean vs Pasta infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
Pasta
Contains more Calcium +1783.3%
Contains more Iron +344.7%
Contains more Magnesium +877.8%
Contains more Phosphorus +552.4%
Contains more Potassium +5704.2%
Contains more Zinc +307.1%
Contains more Copper +860.2%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +1783.3%
Contains more Iron +344.7%
Contains more Magnesium +877.8%
Contains more Phosphorus +552.4%
Contains more Potassium +5704.2%
Contains more Zinc +307.1%
Contains more Copper +860.2%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
10
:
2
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B1 +241.1%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +18.3%
Contains more Vitamin B5 +329%
Contains more Vitamin B6 +1294.1%
Contains more Folate +720.3%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 C +∞%
Contains more Vitamin B1 +241.1%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +18.3%
Contains more Vitamin B5 +329%
Contains more Vitamin B6 +1294.1%
Contains more Folate +720.3%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Pasta Opinion
Net carbs 47.05g 24.93g Bean
Protein 21.42g 5.15g Bean
Fats 1.23g 1.05g Bean
Carbs 62.55g 24.93g Bean
Calories 347kcal 131kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Pasta
Fiber 15.5g g Bean
Calcium 113mg 6mg Bean
Iron 5.07mg 1.14mg Bean
Magnesium 176mg 18mg Bean
Phosphorus 411mg 63mg Bean
Potassium 1393mg 24mg Bean
Sodium 12mg 6mg Pasta
Zinc 2.28mg 0.56mg Bean
Copper 0.893mg 0.093mg Bean
Vitamin A 0IU 20IU Pasta
Vitamin E 0.21mg mg Bean
Vitamin D 0IU IU Bean
Vitamin D 0µg µg Bean
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.209mg Bean
Vitamin B2 0.212mg 0.15mg Bean
Vitamin B3 1.174mg 0.992mg Bean
Vitamin B5 0.785mg 0.183mg Bean
Vitamin B6 0.474mg 0.034mg Bean
Folate 525µg 64µg Bean
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg 0.065mg Bean
Threonine 0.81mg 0.134mg Bean
Isoleucine 0.871mg 0.197mg Bean
Leucine 1.558mg 0.348mg Bean
Lysine 1.356mg 0.097mg Bean
Methionine 0.259mg 0.079mg Bean
Phenylalanine 1.095mg 0.247mg Bean
Valine 0.998mg 0.217mg Bean
Histidine 0.556mg 0.103mg Bean
Cholesterol 0mg 33mg Bean
Trans Fat 0g g Pasta
Saturated Fat 0.235g 0.15g Pasta
Monounsaturated Fat 0.229g 0.124g Bean
Polyunsaturated fat 0.407g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
16
Pasta
Mineral Summary Score
126
Bean
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
31%
Pasta
Carbohydrates
63%
Bean
25%
Pasta
Fats
6%
Bean
5%
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
Bean is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 16)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.