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Kidney beans vs. Pasta — In-Depth Nutrition Comparison

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Important differences between Kidney beans and Pasta

  • Kidney beans has more Folate, Copper, Iron, Potassium, Phosphorus, Manganese, and Vitamin B6, however, Pasta has more Vitamin B2, and Vitamin B12.
  • Kidney beans's daily need coverage for Folate is 17% more.
  • Kidney beans has 17 times more Potassium than Pasta. Kidney beans has 405mg of Potassium, while Pasta has 24mg.

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
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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.
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
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Pasta
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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 CholineCholine +∞%
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

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
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 OtherOther +251.6%
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Pasta
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 Kidney beans Pasta Opinion
Calories 127kcal 131kcal Pasta
Protein 8.67g 5.15g Kidney beans
Fats 0.5g 1.05g Pasta
Vitamin C 1.2mg 0mg Kidney beans
Net carbs 16.4g 24.93g Pasta
Carbs 22.8g 24.93g Pasta
Cholesterol 0mg 33mg Kidney beans
Magnesium 42mg 18mg Kidney beans
Calcium 35mg 6mg Kidney beans
Potassium 405mg 24mg Kidney beans
Iron 2.22mg 1.14mg Kidney beans
Sugar 0.32g Pasta
Fiber 6.4g Kidney beans
Copper 0.216mg 0.093mg Kidney beans
Zinc 1mg 0.56mg Kidney beans
Phosphorus 138mg 63mg Kidney beans
Sodium 1mg 6mg Kidney beans
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.03mg Kidney beans
Manganese 0.43mg 0.224mg Kidney beans
Selenium 1.1µg Kidney beans
Vitamin B1 0.16mg 0.209mg Pasta
Vitamin B2 0.058mg 0.15mg Pasta
Vitamin B3 0.578mg 0.992mg Pasta
Vitamin B5 0.22mg 0.183mg Kidney beans
Vitamin B6 0.12mg 0.034mg Kidney beans
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 8.4µg Kidney beans
Folate 130µg 64µg Kidney beans
Choline 30.5mg Kidney beans
Saturated Fat 0.073g 0.15g Kidney beans
Monounsaturated Fat 0.039g 0.124g Pasta
Polyunsaturated fat 0.278g 0.429g Pasta
Tryptophan 0.104mg 0.065mg Kidney beans
Threonine 0.319mg 0.134mg Kidney beans
Isoleucine 0.41mg 0.197mg Kidney beans
Leucine 0.736mg 0.348mg Kidney beans
Lysine 0.607mg 0.097mg Kidney beans
Methionine 0.113mg 0.079mg Kidney beans
Phenylalanine 0.511mg 0.247mg Kidney beans
Valine 0.5mg 0.217mg Kidney beans
Histidine 0.238mg 0.103mg Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Kidney beans
15%
Pasta
Minerals Daily Need Coverage Score
38%
Kidney beans
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.32g)
Which food is lower in Cholesterol?
Kidney beans
Kidney beans is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.8)
Which food is richer in minerals?
Kidney beans
Kidney beans 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. 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.