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  6. Bean vs. Pasta

Bean vs. Pasta — In-Depth Nutrition Comparison

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Summary of differences between Bean and Pasta

  • Bean has more Copper, Potassium, Zinc, Vitamin B6, and Phosphorus, however, Pasta is higher in Iron, Folate, Vitamin B2, and Vitamin B12.
  • Bean covers your daily need of Copper 13% more than Pasta.
  • Bean has 12 times more Potassium than Pasta. While Bean has 296mg of Potassium, Pasta has only 24mg.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Bean 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.
Bean
Bean
8
:
2
Pasta
Pasta
Contains more Calcium +733.3%
Contains more Magnesium +77.8%
Contains more Phosphorus +65.1%
Contains more Potassium +1133.3%
Contains less Sodium -83.3%
Contains more Zinc +150%
Contains more Copper +121.5%
Contains more Iron +293.1%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +733.3%
Contains more Magnesium +77.8%
Contains more Phosphorus +65.1%
Contains more Potassium +1133.3%
Contains less Sodium -83.3%
Contains more Zinc +150%
Contains more Copper +121.5%
Contains more Iron +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.
Bean
Bean
6
:
6
Pasta
Pasta
Contains more Vitamin A +430%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +282.4%
Contains more Vitamin B1 +39.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +130.7%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 A +430%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +282.4%
Contains more Vitamin B1 +39.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +130.7%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
:
3
Pasta
Pasta
Contains more Other +451.6%
Contains more Fats +162.5%
Contains more Carbs +21.7%
Equal in Protein - 5.15
Equal in Water - 68.56
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 Other +451.6%
Contains more Fats +162.5%
Contains more Carbs +21.7%
Equal in Protein - 5.15
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Pasta
Pasta
Contains less Saturated Fat -31.3%
Contains more Monounsaturated Fat +254.3%
Contains more Polyunsaturated fat +149.4%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -31.3%
Contains more Monounsaturated Fat +254.3%
Contains more Polyunsaturated fat +149.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Pasta Opinion
Net carbs 14.99g 24.93g Pasta
Protein 4.8g 5.15g Pasta
Fats 0.4g 1.05g Pasta
Carbs 20.49g 24.93g Pasta
Calories 105kcal 131kcal Pasta
Sugar 7.78g Pasta
Fiber 5.5g Bean
Calcium 50mg 6mg Bean
Iron 0.29mg 1.14mg Pasta
Magnesium 32mg 18mg Bean
Phosphorus 104mg 63mg Bean
Potassium 296mg 24mg Bean
Sodium 1mg 6mg Bean
Zinc 1.4mg 0.56mg Bean
Copper 0.206mg 0.093mg Bean
Manganese 0.224mg Pasta
Selenium 4.5µg Bean
Vitamin A 106IU 20IU Bean
Vitamin A RAE 5µg 6µg Pasta
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.209mg Pasta
Vitamin B2 0.06mg 0.15mg Pasta
Vitamin B3 0.43mg 0.992mg Pasta
Vitamin B5 0.183mg Pasta
Vitamin B6 0.13mg 0.034mg Bean
Folate 24µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.8µg Bean
Tryptophan 0.065mg Pasta
Threonine 0.134mg Pasta
Isoleucine 0.197mg Pasta
Leucine 0.348mg Pasta
Lysine 0.097mg Pasta
Methionine 0.079mg Pasta
Phenylalanine 0.247mg Pasta
Valine 0.217mg Pasta
Histidine 0.103mg Pasta
Cholesterol 0mg 33mg Bean
Saturated Fat 0.103g 0.15g Bean
Monounsaturated Fat 0.035g 0.124g Pasta
Polyunsaturated fat 0.172g 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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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
11%
Bean
16%
Pasta
Minerals Daily Need Coverage Score
25%
Bean
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.047g)
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?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.