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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
11%
Minerals Daily Need Coverage Score
16%
25%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 7.78g)
Which food is lower in Cholesterol?
Beans is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Beans contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 16)
Which food is cheaper?
Beans is cheaper (difference - $1.5)
Which food is richer in minerals?
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.