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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

Pasta vs Soybean 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%
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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.
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.179mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1497.6%
Contains more Poly. FatPolyunsaturated fat +1080.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Soybean
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Soybean 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Pasta
23%
Soybean
Minerals Daily Need Coverage Score
16%
Pasta
75%
Soybean

Comparison summary

Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3g)
Which food is lower in Saturated fat?
Pasta
Pasta is lower in Saturated fat (difference - 1.147g)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $0.4)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.