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  6. Pasta vs. Kidney beans

Pasta vs. Kidney beans — In-Depth Nutrition Comparison

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Important differences between pasta and kidney beans

  • Pasta has more vitamin B2 and vitamin B12; however, kidney beans has more folate, copper, iron, potassium, phosphorus, manganese, and vitamin B6.
  • Kidney beans's daily need coverage for folate is 17% more.
  • Pasta has a higher glycemic index than kidney beans.

The food varieties used in the comparison are Pasta, fresh-refrigerated, plain, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Pasta vs Kidney 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.
Pasta
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +1587.5%
Contains more IronIron +94.7%
Contains more CopperCopper +132.3%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +119%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +92%

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
5
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.6%
Contains more Vitamin B2Vitamin B2 +158.6%
Contains more Vitamin B3Vitamin B3 +71.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more FolateFolate +103.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Kidney beans DV% diff.
Fiber 6.4g 26%
Folate 64µg 130µg 17%
Copper 0.093mg 0.216mg 14%
Iron 1.14mg 2.22mg 14%
Cholesterol 33mg 0mg 11%
Phosphorus 63mg 138mg 11%
Potassium 24mg 405mg 11%
Manganese 0.224mg 0.43mg 9%
Vitamin B2 0.15mg 0.058mg 7%
Protein 5.15g 8.67g 7%
Vitamin K 8.4µg 7%
Vitamin B6 0.034mg 0.12mg 7%
Choline 30.5mg 6%
Vitamin B12 0.14µg 0µg 6%
Magnesium 18mg 42mg 6%
Zinc 0.56mg 1mg 4%
Vitamin B1 0.209mg 0.16mg 4%
Calcium 6mg 35mg 3%
Vitamin B3 0.992mg 0.578mg 3%
Selenium 1.1µg 2%
Vitamin A 6µg 0µg 1%
Carbs 24.93g 22.8g 1%
Polyunsaturated fat 0.429g 0.278g 1%
Vitamin C 0mg 1.2mg 1%
Fats 1.05g 0.5g 1%
Vitamin B5 0.183mg 0.22mg 1%
Calories 131kcal 127kcal 0%
Net carbs 24.93g 16.4g N/A
Sugar 0.32g N/A
Sodium 6mg 1mg 0%
Vitamin E 0.03mg 0%
Saturated fat 0.15g 0.073g 0%
Monounsaturated fat 0.124g 0.039g 0%
Tryptophan 0.065mg 0.104mg 0%
Threonine 0.134mg 0.319mg 0%
Isoleucine 0.197mg 0.41mg 0%
Leucine 0.348mg 0.736mg 0%
Lysine 0.097mg 0.607mg 0%
Methionine 0.079mg 0.113mg 0%
Phenylalanine 0.247mg 0.511mg 0%
Valine 0.217mg 0.5mg 0%
Histidine 0.103mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +110%
Contains more ProteinProtein +68.3%
Contains more OtherOther +251.6%
~equal in Carbs ~22.8g
~equal in Water ~66.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +217.9%
Contains more Poly. FatPolyunsaturated fat +54.3%
Contains less Sat. FatSaturated fat -51.3%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.