Pasta vs. Soybean — In-Depth Nutrition Comparison
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Summary of differences between pasta and soybeans
- Pasta has less iron, copper, manganese, phosphorus, magnesium, vitamin B6, potassium, vitamin B2, and calcium than soybeans.
- Soybeans cover your daily need for iron, 50% 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 Soybeans, mature cooked, boiled, without salt.
Infographic
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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 MagnesiumMagnesium | +377.8% |
| Contains more CalciumCalcium | +1600% |
| Contains more PotassiumPotassium | +2045.8% |
| Contains more IronIron | +350.9% |
| Contains more CopperCopper | +337.6% |
| Contains more ZincZinc | +105.4% |
| Contains more PhosphorusPhosphorus | +288.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +267.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.8% |
| Contains more Vitamin B3Vitamin B3 | +148.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +18.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B6Vitamin B6 | +588.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.14mg | 5.14mg | 50% |
| Copper | 0.093mg | 0.407mg | 35% |
| Polyunsaturated fat | 0.429g | 5.064g | 31% |
| Manganese | 0.224mg | 0.824mg | 26% |
| Phosphorus | 63mg | 245mg | 26% |
| Protein | 5.15g | 18.21g | 26% |
| Fiber | 6g | 24% | |
| Magnesium | 18mg | 86mg | 16% |
| Vitamin K | 19.2µg | 16% | |
| Vitamin B6 | 0.034mg | 0.234mg | 15% |
| Potassium | 24mg | 515mg | 14% |
| Selenium | 7.3µg | 13% | |
| Fats | 1.05g | 8.97g | 12% |
| Cholesterol | 33mg | 0mg | 11% |
| Calcium | 6mg | 102mg | 10% |
| Vitamin B2 | 0.15mg | 0.285mg | 10% |
| Choline | 47.5mg | 9% | |
| Vitamin B12 | 0.14µg | 0µg | 6% |
| Carbs | 24.93g | 8.36g | 6% |
| Zinc | 0.56mg | 1.15mg | 5% |
| Saturated fat | 0.15g | 1.297g | 5% |
| Monounsaturated fat | 0.124g | 1.981g | 5% |
| Vitamin B1 | 0.209mg | 0.155mg | 5% |
| Vitamin B3 | 0.992mg | 0.399mg | 4% |
| Folate | 64µg | 54µg | 3% |
| Calories | 131kcal | 172kcal | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin A | 6µg | 0µg | 1% |
| Net carbs | 24.93g | 2.36g | N/A |
| Sugar | 3g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Vitamin B5 | 0.183mg | 0.179mg | 0% |
| Tryptophan | 0.065mg | 0.242mg | 0% |
| Threonine | 0.134mg | 0.723mg | 0% |
| Isoleucine | 0.197mg | 0.807mg | 0% |
| Leucine | 0.348mg | 1.355mg | 0% |
| Lysine | 0.097mg | 1.108mg | 0% |
| Methionine | 0.079mg | 0.224mg | 0% |
| Phenylalanine | 0.247mg | 0.869mg | 0% |
| Valine | 0.217mg | 0.831mg | 0% |
| Histidine | 0.103mg | 0.449mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +198.2% |
| Contains more ProteinProtein | +253.6% |
| Contains more FatsFats | +754.3% |
| Contains more OtherOther | +516.1% |
~equal in
Water
~62.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.4% |
| Contains more Mono. FatMonounsaturated fat | +1497.6% |
| Contains more Poly. FatPolyunsaturated fat | +1080.4% |
