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Baked beans vs. Pasta — In-Depth Nutrition Comparison

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How are baked beans and pasta different?

  • Baked beans are higher in iron, potassium, copper, phosphorus, and fats; however, pasta is richer in vitamin B2 and vitamin B1.
  • Daily need coverage for sodium for baked beans is 18% higher.
  • Baked beans contain 15 times more potassium than pasta. While baked beans contain 358mg of potassium, pasta contains only 24mg.
  • Pasta has less sodium.

Beans, baked, home prepared and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.

Infographic

Baked beans vs Pasta infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +916.7%
Contains more PotassiumPotassium +1391.7%
Contains more IronIron +74.6%
Contains more CopperCopper +71%
Contains more ZincZinc +30.4%
Contains more PhosphorusPhosphorus +73%
Contains more ManganeseManganese +13.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36%
Pasta
Pasta
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +164.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B2Vitamin B2 +206.1%
Contains more Vitamin B3Vitamin B3 +143.1%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Baked beans Pasta DV% diff.
Fiber 5.5g 22%
Sodium 422mg 6mg 18%
Iron 1.99mg 1.14mg 11%
Potassium 358mg 24mg 10%
Selenium 5.7µg 10%
Cholesterol 5mg 33mg 9%
Vitamin B2 0.049mg 0.15mg 8%
Saturated fat 1.948g 0.15g 8%
Copper 0.159mg 0.093mg 7%
Phosphorus 109mg 63mg 7%
Fats 5.15g 1.05g 6%
Magnesium 43mg 18mg 6%
Calcium 61mg 6mg 6%
Vitamin B1 0.136mg 0.209mg 6%
Vitamin B12 0µg 0.14µg 6%
Monounsaturated fat 2.133g 0.124g 5%
Vitamin B3 0.408mg 0.992mg 4%
Vitamin B6 0.09mg 0.034mg 4%
Folate 48µg 64µg 4%
Zinc 0.73mg 0.56mg 2%
Polyunsaturated fat 0.74g 0.429g 2%
Calories 155kcal 131kcal 1%
Protein 5.54g 5.15g 1%
Vitamin C 1.1mg 0mg 1%
Carbs 21.63g 24.93g 1%
Vitamin A 0µg 6µg 1%
Manganese 0.255mg 0.224mg 1%
Vitamin B5 0.155mg 0.183mg 1%
Protein per 100 calories 3.6g 3.9g N/A
Calories per 10 g protein 280kcal 254kcal N/A
Weight per 100 calories 65g 76g N/A
Unsaturated / Saturated Fat ratio 1.5 3.7 N/A
Net carbs 16.13g 24.93g N/A
Tryptophan 0.067mg 0.065mg 0%
Threonine 0.228mg 0.134mg 0%
Isoleucine 0.242mg 0.197mg 0%
Leucine 0.428mg 0.348mg 0%
Lysine 0.379mg 0.097mg 0%
Methionine 0.086mg 0.079mg 0%
Phenylalanine 0.287mg 0.247mg 0%
Valine 0.282mg 0.217mg 0%
Histidine 0.153mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Pasta
Pasta
2
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 FatsFats +390.5%
Contains more CarbsCarbs +15.3%
~equal in Protein ~5.15g
~equal in Water ~68.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +1620.2%
Contains more Poly. FatPolyunsaturated fat +72.5%
Contains less Sat. FatSaturated fat -92.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.