Beans vs. Pasta — In-Depth Nutrition Comparison
Compare
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
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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 B5Vitamin B5 | +∞% |
| 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% |
| Cholesterol | 0mg | 33mg | 11% |
| Iron | 0.29mg | 1.14mg | 11% |
| Manganese | 0.224mg | 10% | |
| Folate | 24µg | 64µg | 10% |
| Potassium | 296mg | 24mg | 8% |
| Zinc | 1.4mg | 0.56mg | 8% |
| Selenium | 4.5µg | 8% | |
| Vitamin B2 | 0.06mg | 0.15mg | 7% |
| Vitamin B6 | 0.13mg | 0.034mg | 7% |
| Phosphorus | 104mg | 63mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Choline | 30.8mg | 6% | |
| Vitamin B1 | 0.15mg | 0.209mg | 5% |
| Calcium | 50mg | 6mg | 4% |
| Vitamin B3 | 0.43mg | 0.992mg | 4% |
| Vitamin B5 | 0.183mg | 4% | |
| Vitamin C | 3.1mg | 0mg | 3% |
| Magnesium | 32mg | 18mg | 3% |
| Polyunsaturated fat | 0.172g | 0.429g | 2% |
| Calories | 105kcal | 131kcal | 1% |
| Protein | 4.8g | 5.15g | 1% |
| Fats | 0.4g | 1.05g | 1% |
| Carbs | 20.49g | 24.93g | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin K | 0.8µg | 1% | |
| Protein per 100 calories | 4.6g | 3.9g | N/A |
| Calories per 10 g protein | 219kcal | 254kcal | N/A |
| Weight per 100 calories | 95g | 76g | N/A |
| 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 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% |
