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Pasta vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between pasta and cranberry bean raw

  • Pasta has less folate, copper, iron, vitamin B1, phosphorus, potassium, magnesium, manganese, zinc, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 135% 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, cranberry (roman), mature seeds, raw.

Infographic

Pasta vs Cranberry 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
0
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +2016.7%
Contains more PotassiumPotassium +5450%
Contains more IronIron +338.6%
Contains more CopperCopper +753.8%
Contains more ZincZinc +548.2%
Contains more PhosphorusPhosphorus +490.5%
Contains more ManganeseManganese +310.7%
~equal in Sodium ~6mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +257.4%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more Vitamin B5Vitamin B5 +308.7%
Contains more Vitamin B6Vitamin B6 +808.8%
Contains more FolateFolate +843.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +453.3%
Contains more ProteinProtein +347.2%
Contains more FatsFats +17.1%
Contains more CarbsCarbs +140.9%
Contains more OtherOther +964.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -52.5%
Contains more Mono. FatMonounsaturated fat +17%
Contains more Poly. FatPolyunsaturated fat +22.8%

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 bean raw
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
Lower in Sugar Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pasta Cranberry bean raw DV% diff.
Folate 64µg 604µg 135%
Fiber 24.7g 99%
Copper 0.093mg 0.794mg 78%
Iron 1.14mg 5mg 48%
Vitamin B1 0.209mg 0.747mg 45%
Phosphorus 63mg 372mg 44%
Potassium 24mg 1332mg 38%
Protein 5.15g 23.03g 36%
Magnesium 18mg 156mg 33%
Manganese 0.224mg 0.92mg 30%
Zinc 0.56mg 3.63mg 28%
Selenium 12.7µg 23%
Vitamin B6 0.034mg 0.309mg 21%
Calcium 6mg 127mg 12%
Carbs 24.93g 60.05g 12%
Cholesterol 33mg 0mg 11%
Vitamin B5 0.183mg 0.748mg 11%
Calories 131kcal 335kcal 10%
Vitamin B12 0.14µg 0µg 6%
Vitamin B2 0.15mg 0.213mg 5%
Vitamin B3 0.992mg 1.455mg 3%
Vitamin A 6µg 0µg 1%
Saturated fat 0.15g 0.316g 1%
Polyunsaturated fat 0.429g 0.527g 1%
Fats 1.05g 1.23g 0%
Net carbs 24.93g 35.35g N/A
Sodium 6mg 6mg 0%
Monounsaturated fat 0.124g 0.106g 0%
Tryptophan 0.065mg 0.273mg 0%
Threonine 0.134mg 0.969mg 0%
Isoleucine 0.197mg 1.017mg 0%
Leucine 0.348mg 1.838mg 0%
Lysine 0.097mg 1.58mg 0%
Methionine 0.079mg 0.346mg 0%
Phenylalanine 0.247mg 1.245mg 0%
Valine 0.217mg 1.205mg 0%
Histidine 0.103mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Cranberry 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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
16%
Pasta
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 0.166g)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 33mg)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 14)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.