Beans vs. Pasta — In-Depth Nutrition Comparison
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Summary of differences between beans and pasta
- Beans have more copper, potassium, zinc, vitamin B6, and phosphorus; however, pasta is higher in iron, folate, vitamin B2, and vitamin B12.
- Beans cover your daily need for copper, 13% more than pasta.
- Beans have 12 times more potassium than pasta. While beans have 296mg of potassium, pasta has only 24mg.
- The glycemic index of pasta is higher.
These are the specific foods used in this comparison Beans, baked, canned, no salt added and Pasta, fresh-refrigerated, plain, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +733.3% |
| Contains more PotassiumPotassium | +1133.3% |
| Contains more CopperCopper | +121.5% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +65.1% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +293.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +282.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +20% |
| Contains more Vitamin B1Vitamin B1 | +39.3% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +130.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.5g | 22% | |
| Copper | 0.206mg | 0.093mg | 13% |
| Iron | 0.29mg | 1.14mg | 11% |
| Cholesterol | 0mg | 33mg | 11% |
| Manganese | 0.224mg | 10% | |
| Folate | 24µg | 64µg | 10% |
| Selenium | 4.5µg | 8% | |
| Potassium | 296mg | 24mg | 8% |
| Zinc | 1.4mg | 0.56mg | 8% |
| Vitamin B6 | 0.13mg | 0.034mg | 7% |
| Vitamin B2 | 0.06mg | 0.15mg | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Choline | 30.8mg | 6% | |
| Phosphorus | 104mg | 63mg | 6% |
| Vitamin B1 | 0.15mg | 0.209mg | 5% |
| Vitamin B5 | 0.183mg | 4% | |
| Vitamin B3 | 0.43mg | 0.992mg | 4% |
| Calcium | 50mg | 6mg | 4% |
| Magnesium | 32mg | 18mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Polyunsaturated fat | 0.172g | 0.429g | 2% |
| Vitamin K | 0.8µg | 1% | |
| Calories | 105kcal | 131kcal | 1% |
| Protein | 4.8g | 5.15g | 1% |
| Carbs | 20.49g | 24.93g | 1% |
| Vitamin E | 0.15mg | 1% | |
| Fats | 0.4g | 1.05g | 1% |
| Net carbs | 14.99g | 24.93g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 1mg | 6mg | 0% |
| Vitamin A | 5µg | 6µg | 0% |
| Saturated fat | 0.103g | 0.15g | 0% |
| Monounsaturated fat | 0.035g | 0.124g | 0% |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.197mg | 0% | |
| Leucine | 0.348mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.079mg | 0% | |
| Phenylalanine | 0.247mg | 0% | |
| Valine | 0.217mg | 0% | |
| Histidine | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +451.6% |
| Contains more FatsFats | +162.5% |
| Contains more CarbsCarbs | +21.7% |
~equal in
Protein
~5.15g
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.3% |
| Contains more Mono. FatMonounsaturated fat | +254.3% |
| Contains more Poly. FatPolyunsaturated fat | +149.4% |
