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  6. Kidney beans vs. Pasta

Kidney beans vs. Pasta — In-Depth Nutrition Comparison

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Important differences between kidney beans and pasta

  • Kidney beans have more folate, copper, iron, potassium, phosphorus, manganese, protein, and vitamin B6; however, pasta has more vitamin B2.
  • Kidney beans' daily need coverage for folate is 17% more.
  • Kidney beans have 17 times more potassium than pasta. Kidney beans have 405mg of potassium, while pasta has 24mg.
  • Pasta has a higher glycemic index than kidney beans.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Kidney beans vs Pasta 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Pasta
Pasta
0
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 +133.3%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +1587.5%
Contains more IronIron +94.7%
Contains more CopperCopper +132.3%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +119%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +92%
Contains more SeleniumSelenium +∞%

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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
Pasta
Pasta
5
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +103.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.6%
Contains more Vitamin B2Vitamin B2 +158.6%
Contains more Vitamin B3Vitamin B3 +71.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kidney beans Pasta DV% diff.
Fiber 6.4g 26%
Folate 130µg 64µg 17%
Iron 2.22mg 1.14mg 14%
Copper 0.216mg 0.093mg 14%
Cholesterol 0mg 33mg 11%
Potassium 405mg 24mg 11%
Phosphorus 138mg 63mg 11%
Manganese 0.43mg 0.224mg 9%
Protein 8.67g 5.15g 7%
Vitamin B2 0.058mg 0.15mg 7%
Vitamin B6 0.12mg 0.034mg 7%
Vitamin K 8.4µg 7%
Magnesium 42mg 18mg 6%
Vitamin B12 0µg 0.14µg 6%
Choline 30.5mg 6%
Zinc 1mg 0.56mg 4%
Vitamin B1 0.16mg 0.209mg 4%
Calcium 35mg 6mg 3%
Vitamin B3 0.578mg 0.992mg 3%
Selenium 1.1µg 2%
Fats 0.5g 1.05g 1%
Vitamin C 1.2mg 0mg 1%
Carbs 22.8g 24.93g 1%
Vitamin A 0µg 6µg 1%
Vitamin B5 0.22mg 0.183mg 1%
Polyunsaturated fat 0.278g 0.429g 1%
Calories 127kcal 131kcal 0%
Protein per 100 calories 6.8g 3.9g N/A
Calories per 10 g protein 146kcal 254kcal N/A
Weight per 100 calories 79g 76g N/A
Net carbs 16.4g 24.93g N/A
Sugar 0.32g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.03mg 0%
Saturated fat 0.073g 0.15g 0%
Monounsaturated fat 0.039g 0.124g 0%
Tryptophan 0.104mg 0.065mg 0%
Threonine 0.319mg 0.134mg 0%
Isoleucine 0.41mg 0.197mg 0%
Leucine 0.736mg 0.348mg 0%
Lysine 0.607mg 0.097mg 0%
Methionine 0.113mg 0.079mg 0%
Phenylalanine 0.511mg 0.247mg 0%
Valine 0.5mg 0.217mg 0%
Histidine 0.238mg 0.103mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Pasta
Pasta
3
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 ProteinProtein +68.3%
Contains more FatsFats +110%
~equal in Carbs ~24.93g
~equal in Water ~68.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Pasta
Pasta
2
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 less Sat. FatSaturated fat -51.3%
Contains more Mono. FatMonounsaturated fat +217.9%
Contains more Poly. FatPolyunsaturated fat +54.3%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.