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Pasta vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between pasta and bean raw?

  • Pasta has less folate, copper, phosphorus, iron, vitamin B1, potassium, manganese, magnesium, vitamin B6, and zinc than bean raw.
  • Bean raw's daily need coverage for folate is 115% higher.
  • Bean raw has a lower glycemic index than pasta.

We used Pasta, fresh-refrigerated, plain, cooked and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Pasta vs Bean raw 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +877.8%
Contains more CalciumCalcium +1783.3%
Contains more PotassiumPotassium +5704.2%
Contains more IronIron +344.7%
Contains more CopperCopper +860.2%
Contains more ZincZinc +307.1%
Contains more PhosphorusPhosphorus +552.4%
Contains more ManganeseManganese +412.5%

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
2
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +241.1%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +18.3%
Contains more Vitamin B5Vitamin B5 +329%
Contains more Vitamin B6Vitamin B6 +1294.1%
Contains more FolateFolate +720.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +505.1%
Contains more ProteinProtein +315.9%
Contains more FatsFats +17.1%
Contains more CarbsCarbs +150.9%
Contains more OtherOther +1019.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -36.2%
Contains more Mono. FatMonounsaturated fat +84.7%
~equal in Polyunsaturated fat ~0.407g

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol 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 Pasta Bean raw DV% diff.
Folate 64µg 525µg 115%
Copper 0.093mg 0.893mg 89%
Fiber 15.5g 62%
Selenium 27.9µg 51%
Phosphorus 63mg 411mg 50%
Iron 1.14mg 5.07mg 49%
Vitamin B1 0.209mg 0.713mg 42%
Manganese 0.224mg 1.148mg 40%
Potassium 24mg 1393mg 40%
Magnesium 18mg 176mg 38%
Vitamin B6 0.034mg 0.474mg 34%
Protein 5.15g 21.42g 33%
Zinc 0.56mg 2.28mg 16%
Starch 34.17g 14%
Carbs 24.93g 62.55g 13%
Vitamin B5 0.183mg 0.785mg 12%
Choline 66.2mg 12%
Calories 131kcal 347kcal 11%
Calcium 6mg 113mg 11%
Cholesterol 33mg 0mg 11%
Vitamin C 0mg 6.3mg 7%
Vitamin B12 0.14µg 0µg 6%
Vitamin B2 0.15mg 0.212mg 5%
Vitamin K 5.6µg 5%
Vitamin A 6µg 0µg 1%
Vitamin E 0.21mg 1%
Vitamin B3 0.992mg 1.174mg 1%
Fats 1.05g 1.23g 0%
Net carbs 24.93g 47.05g N/A
Sugar 2.11g N/A
Sodium 6mg 12mg 0%
Saturated fat 0.15g 0.235g 0%
Monounsaturated fat 0.124g 0.229g 0%
Polyunsaturated fat 0.429g 0.407g 0%
Tryptophan 0.065mg 0.237mg 0%
Threonine 0.134mg 0.81mg 0%
Isoleucine 0.197mg 0.871mg 0%
Leucine 0.348mg 1.558mg 0%
Lysine 0.097mg 1.356mg 0%
Methionine 0.079mg 0.259mg 0%
Phenylalanine 0.247mg 1.095mg 0%
Valine 0.217mg 0.998mg 0%
Histidine 0.103mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pasta
67%
Bean raw
Minerals Daily Need Coverage Score
16%
Pasta
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.085g)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.