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  6. Navy beans vs. Pasta

Navy beans vs. Pasta — In-Depth Nutrition Comparison

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Important differences between Navy beans and Pasta

  • Navy beans has more Folate, Iron, Manganese, Copper, Phosphorus, Potassium, Magnesium, Vitamin B6, and Calcium, however, Pasta has more Vitamin B2.
  • Navy beans's daily need coverage for Folate is 19% more.
  • Navy beans has 16 times more Potassium than Pasta. Navy beans has 389mg of Potassium, while Pasta has 24mg.

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

Infographic

Navy beans vs Pasta infographic
Infographic link

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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +194.4%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +1520.8%
Contains more IronIron +107%
Contains more CopperCopper +125.8%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +128.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +135.3%
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Pasta
Pasta
4
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B5Vitamin B5 +45.4%
Contains more Vitamin B6Vitamin B6 +305.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +118.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 ProteinProtein +59.8%
Contains more OtherOther +316.1%
Contains more FatsFats +69.4%
~equal in Carbs ~24.93g
~equal in Water ~68.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Pasta
Pasta
0
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 -34.7%
Contains more Mono. FatMonounsaturated Fat +14.5%
Contains more Poly. FatPolyunsaturated fat +14.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy 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 ok

All nutrients comparison - raw data values

Nutrient Navy beans Pasta Opinion
Calories 140kcal 131kcal Navy beans
Protein 8.23g 5.15g Navy beans
Fats 0.62g 1.05g Pasta
Vitamin C 0.9mg 0mg Navy beans
Net carbs 15.55g 24.93g Pasta
Carbs 26.05g 24.93g Navy beans
Cholesterol 33mg Navy beans
Magnesium 53mg 18mg Navy beans
Calcium 69mg 6mg Navy beans
Potassium 389mg 24mg Navy beans
Iron 2.36mg 1.14mg Navy beans
Sugar 0.37g Pasta
Fiber 10.5g Navy beans
Copper 0.21mg 0.093mg Navy beans
Zinc 1.03mg 0.56mg Navy beans
Starch 15.4g Navy beans
Phosphorus 144mg 63mg Navy beans
Sodium 0mg 6mg Navy beans
Vitamin A 0IU 20IU Pasta
Vitamin A 0µg 6µg Pasta
Vitamin E 0.01mg Navy beans
Manganese 0.527mg 0.224mg Navy beans
Selenium 2.9µg Navy beans
Vitamin B1 0.237mg 0.209mg Navy beans
Vitamin B2 0.066mg 0.15mg Pasta
Vitamin B3 0.649mg 0.992mg Pasta
Vitamin B5 0.266mg 0.183mg Navy beans
Vitamin B6 0.138mg 0.034mg Navy beans
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0.6µg Navy beans
Folate 140µg 64µg Navy beans
Choline 44.7mg Navy beans
Saturated Fat 0.098g 0.15g Navy beans
Monounsaturated Fat 0.142g 0.124g Navy beans
Polyunsaturated fat 0.49g 0.429g Navy beans
Tryptophan 0.1mg 0.065mg Navy beans
Threonine 0.289mg 0.134mg Navy beans
Isoleucine 0.387mg 0.197mg Navy beans
Leucine 0.7mg 0.348mg Navy beans
Lysine 0.52mg 0.097mg Navy beans
Methionine 0.111mg 0.079mg Navy beans
Phenylalanine 0.471mg 0.247mg Navy beans
Valine 0.504mg 0.217mg Navy beans
Histidine 0.206mg 0.103mg Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
21%
Navy beans
15%
Pasta
Minerals Daily Need Coverage Score
43%
Navy beans
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.37g)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 10)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.7)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.