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  6. Pasta vs. Navy beans

Pasta vs. Navy beans — In-Depth Nutrition Comparison

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Important differences between pasta and navy beans

  • Pasta has more vitamin B2; however, navy beans have more folate, iron, manganese, copper, phosphorus, potassium, magnesium, vitamin B6, and calcium.
  • Navy beans' daily need coverage for folate is 19% more.
  • Pasta has 2 times more vitamin B2 than navy beans. Pasta has 0.15mg of vitamin B2, while navy beans have 0.066mg.

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

Infographic

Pasta vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +194.4%
Contains more CalciumCalcium +1050%
Contains more PotassiumPotassium +1520.8%
Contains more IronIron +107%
Contains more CopperCopper +125.8%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +128.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +135.3%

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.
Pasta
Pasta
4
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B5Vitamin B5 +45.4%
Contains more Vitamin B6Vitamin B6 +305.9%
Contains more FolateFolate +118.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Navy beans DV% diff.
Fiber 10.5g 42%
Folate 64µg 140µg 19%
Iron 1.14mg 2.36mg 15%
Copper 0.093mg 0.21mg 13%
Manganese 0.224mg 0.527mg 13%
Phosphorus 63mg 144mg 12%
Potassium 24mg 389mg 11%
Cholesterol 33mg 11%
Magnesium 18mg 53mg 8%
Vitamin B6 0.034mg 0.138mg 8%
Choline 44.7mg 8%
Calcium 6mg 69mg 6%
Protein 5.15g 8.23g 6%
Starch 15.4g 6%
Vitamin B2 0.15mg 0.066mg 6%
Vitamin B12 0.14µg 0µg 6%
Selenium 2.9µg 5%
Zinc 0.56mg 1.03mg 4%
Vitamin B1 0.209mg 0.237mg 2%
Vitamin B5 0.183mg 0.266mg 2%
Vitamin B3 0.992mg 0.649mg 2%
Vitamin A 6µg 0µg 1%
Vitamin K 0.6µg 1%
Vitamin C 0mg 0.9mg 1%
Fats 1.05g 0.62g 1%
Calories 131kcal 140kcal 0%
Carbs 24.93g 26.05g 0%
Net carbs 24.93g 15.55g N/A
Sugar 0.37g N/A
Sodium 6mg 0mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.15g 0.098g 0%
Monounsaturated fat 0.124g 0.142g 0%
Polyunsaturated fat 0.429g 0.49g 0%
Tryptophan 0.065mg 0.1mg 0%
Threonine 0.134mg 0.289mg 0%
Isoleucine 0.197mg 0.387mg 0%
Leucine 0.348mg 0.7mg 0%
Lysine 0.097mg 0.52mg 0%
Methionine 0.079mg 0.111mg 0%
Phenylalanine 0.247mg 0.471mg 0%
Valine 0.217mg 0.504mg 0%
Histidine 0.103mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +69.4%
Contains more ProteinProtein +59.8%
Contains more OtherOther +316.1%
~equal in Carbs ~26.05g
~equal in Water ~63.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
0
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -34.7%
Contains more Mono. FatMonounsaturated fat +14.5%
Contains more Poly. FatPolyunsaturated fat +14.2%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.