Pasta vs. Beans — In-Depth Nutrition Comparison
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Summary of differences between pasta and beans
- Pasta has more iron, folate, vitamin B2, and vitamin B12; however, beans are higher in copper, potassium, zinc, vitamin B6, and phosphorus.
- Beans cover your daily need for copper, 13% more than pasta.
- The glycemic index of pasta is higher.
These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Beans, baked, canned, no salt added.
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 IronIron | +293.1% |
| Contains more ManganeseManganese | +∞% |
| 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% |
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 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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +282.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.5g | 22% | |
| Copper | 0.093mg | 0.206mg | 13% |
| Iron | 1.14mg | 0.29mg | 11% |
| Cholesterol | 33mg | 0mg | 11% |
| Manganese | 0.224mg | 10% | |
| Folate | 64µg | 24µg | 10% |
| Selenium | 4.5µg | 8% | |
| Potassium | 24mg | 296mg | 8% |
| Zinc | 0.56mg | 1.4mg | 8% |
| Vitamin B6 | 0.034mg | 0.13mg | 7% |
| Vitamin B2 | 0.15mg | 0.06mg | 7% |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Choline | 30.8mg | 6% | |
| Phosphorus | 63mg | 104mg | 6% |
| Vitamin B1 | 0.209mg | 0.15mg | 5% |
| Vitamin B5 | 0.183mg | 4% | |
| Vitamin B3 | 0.992mg | 0.43mg | 4% |
| Calcium | 6mg | 50mg | 4% |
| Magnesium | 18mg | 32mg | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Polyunsaturated fat | 0.429g | 0.172g | 2% |
| Vitamin K | 0.8µg | 1% | |
| Calories | 131kcal | 105kcal | 1% |
| Protein | 5.15g | 4.8g | 1% |
| Carbs | 24.93g | 20.49g | 1% |
| Vitamin E | 0.15mg | 1% | |
| Fats | 1.05g | 0.4g | 1% |
| Net carbs | 24.93g | 14.99g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Vitamin A | 6µg | 5µg | 0% |
| Saturated fat | 0.15g | 0.103g | 0% |
| Monounsaturated fat | 0.124g | 0.035g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +162.5% |
| Contains more CarbsCarbs | +21.7% |
| Contains more OtherOther | +451.6% |
~equal in
Protein
~4.8g
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +254.3% |
| Contains more Poly. FatPolyunsaturated fat | +149.4% |
| Contains less Sat. FatSaturated fat | -31.3% |
