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Pasta vs. Cranberry beans — In-Depth Nutrition Comparison

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The main differences between Pasta and Cranberry beans

  • Pasta has more Vitamin B2, and Vitamin B12, however, Cranberry beans has more Folate, Copper, Iron, Potassium, Phosphorus, Magnesium, and Manganese.
  • Daily need coverage for Folate from Cranberry beans is 36% higher.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Pasta vs Cranberry beans 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.
Contains more Calcium +733.3%
Contains more Iron +83.3%
Contains more Magnesium +177.8%
Contains more Phosphorus +114.3%
Contains more Potassium +1512.5%
Contains less Sodium -83.3%
Contains more Zinc +103.6%
Contains more Copper +148.4%
Contains more Manganese +65.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +733.3%
Contains more Iron +83.3%
Contains more Magnesium +177.8%
Contains more Phosphorus +114.3%
Contains more Potassium +1512.5%
Contains less Sodium -83.3%
Contains more Zinc +103.6%
Contains more Copper +148.4%
Contains more Manganese +65.2%

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
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +117.4%
Contains more Vitamin B3 +92.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +138.2%
Contains more Folate +223.4%
Equal in Vitamin B1 - 0.21
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +117.4%
Contains more Vitamin B3 +92.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +138.2%
Contains more Folate +223.4%
Equal in Vitamin B1 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +128.3%
Contains more Protein +81.4%
Contains more Other +251.6%
Equal in Carbs - 24.46
Equal in Water - 64.65
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +128.3%
Contains more Protein +81.4%
Contains more Other +251.6%
Equal in Carbs - 24.46
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +115.6%
Contains less Saturated Fat -20.7%
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +115.6%
Contains less Saturated Fat -20.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Cranberry beans
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
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Cranberry beans Opinion
Net carbs 24.93g 15.86g Pasta
Protein 5.15g 9.34g Cranberry beans
Fats 1.05g 0.46g Pasta
Carbs 24.93g 24.46g Pasta
Calories 131kcal 136kcal Cranberry beans
Fiber 8.6g Cranberry beans
Calcium 6mg 50mg Cranberry beans
Iron 1.14mg 2.09mg Cranberry beans
Magnesium 18mg 50mg Cranberry beans
Phosphorus 63mg 135mg Cranberry beans
Potassium 24mg 387mg Cranberry beans
Sodium 6mg 1mg Cranberry beans
Zinc 0.56mg 1.14mg Cranberry beans
Copper 0.093mg 0.231mg Cranberry beans
Manganese 0.224mg 0.37mg Cranberry beans
Selenium 1.3µg Cranberry beans
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg Pasta
Vitamin B1 0.209mg 0.21mg Cranberry beans
Vitamin B2 0.15mg 0.069mg Pasta
Vitamin B3 0.992mg 0.515mg Pasta
Vitamin B5 0.183mg 0.24mg Cranberry beans
Vitamin B6 0.034mg 0.081mg Cranberry beans
Folate 64µg 207µg Cranberry beans
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.111mg Cranberry beans
Threonine 0.134mg 0.393mg Cranberry beans
Isoleucine 0.197mg 0.412mg Cranberry beans
Leucine 0.348mg 0.746mg Cranberry beans
Lysine 0.097mg 0.641mg Cranberry beans
Methionine 0.079mg 0.14mg Cranberry beans
Phenylalanine 0.247mg 0.505mg Cranberry beans
Valine 0.217mg 0.489mg Cranberry beans
Histidine 0.103mg 0.26mg Cranberry beans
Cholesterol 33mg 0mg Cranberry beans
Saturated Fat 0.15g 0.119g Cranberry beans
Monounsaturated Fat 0.124g 0.04g Pasta
Polyunsaturated fat 0.429g 0.199g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Cranberry beans
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
22%
Cranberry beans
Minerals Daily Need Coverage Score
16%
Pasta
38%
Cranberry beans

Comparison summary

Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Cranberry beans
Cranberry beans is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.6)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.