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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
25%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 7.78g)
Which food is lower in Cholesterol?
Beans is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 16)
Which food is cheaper?
Beans is cheaper (difference - $1.5)
Which food is richer in minerals?
Beans is relatively richer in minerals
Which food is richer in vitamins?
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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.