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  6. Pasta vs. Bean

Pasta vs. Bean — In-Depth Nutrition Comparison

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Summary of differences between Pasta and Bean

  • Pasta has more Iron, Folate, Vitamin B2, and Vitamin B12, however, Bean is higher in Copper, Potassium, Zinc, Vitamin B6, and Phosphorus.
  • Bean covers your daily need of Copper 13% more than Pasta.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, plain, cooked and Beans, baked, canned, no salt added.

Infographic

Pasta vs Bean 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.
Pasta
Pasta
2
:
8
Bean
Bean
Contains more Iron +293.1%
Contains more Calcium +733.3%
Contains more Magnesium +77.8%
Contains more Phosphorus +65.1%
Contains more Potassium +1133.3%
Contains less Sodium -83.3%
Contains more Zinc +150%
Contains more Copper +121.5%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +293.1%
Contains more Calcium +733.3%
Contains more Magnesium +77.8%
Contains more Phosphorus +65.1%
Contains more Potassium +1133.3%
Contains less Sodium -83.3%
Contains more Zinc +150%
Contains more Copper +121.5%

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.
Pasta
Pasta
6
:
6
Bean
Bean
Contains more Vitamin B1 +39.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +130.7%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +430%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +282.4%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +39.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +130.7%
Contains more Folate +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +430%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +282.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Bean
Bean
Contains more Fats +162.5%
Contains more Carbs +21.7%
Contains more Other +451.6%
Equal in Protein - 4.8
Equal in Water - 72.6
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +162.5%
Contains more Carbs +21.7%
Contains more Other +451.6%
Equal in Protein - 4.8
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +254.3%
Contains more Polyunsaturated fat +149.4%
Contains less Saturated Fat -31.3%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +254.3%
Contains more Polyunsaturated fat +149.4%
Contains less Saturated Fat -31.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Pasta Bean Opinion
Net carbs 24.93g 14.99g Pasta
Protein 5.15g 4.8g Pasta
Fats 1.05g 0.4g Pasta
Carbs 24.93g 20.49g Pasta
Calories 131kcal 105kcal Pasta
Sugar 7.78g Pasta
Fiber 5.5g Bean
Calcium 6mg 50mg Bean
Iron 1.14mg 0.29mg Pasta
Magnesium 18mg 32mg Bean
Phosphorus 63mg 104mg Bean
Potassium 24mg 296mg Bean
Sodium 6mg 1mg Bean
Zinc 0.56mg 1.4mg Bean
Copper 0.093mg 0.206mg Bean
Manganese 0.224mg Pasta
Selenium 4.5µg Bean
Vitamin A 20IU 106IU Bean
Vitamin A RAE 6µg 5µg Pasta
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.209mg 0.15mg Pasta
Vitamin B2 0.15mg 0.06mg Pasta
Vitamin B3 0.992mg 0.43mg Pasta
Vitamin B5 0.183mg Pasta
Vitamin B6 0.034mg 0.13mg Bean
Folate 64µg 24µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 0.8µg Bean
Tryptophan 0.065mg Pasta
Threonine 0.134mg Pasta
Isoleucine 0.197mg Pasta
Leucine 0.348mg Pasta
Lysine 0.097mg Pasta
Methionine 0.079mg Pasta
Phenylalanine 0.247mg Pasta
Valine 0.217mg Pasta
Histidine 0.103mg Pasta
Cholesterol 33mg 0mg Bean
Saturated Fat 0.15g 0.103g Bean
Monounsaturated Fat 0.124g 0.035g Pasta
Polyunsaturated fat 0.429g 0.172g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pasta
11%
Bean
Minerals Daily Need Coverage Score
16%
Pasta
25%
Bean

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 7.78g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Bean
Bean is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 16)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean
Bean 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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.