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  6. Pasta vs. Soybean raw

Pasta vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between pasta and soybean raw

  • Pasta has less iron, copper, manganese, phosphorus, folate, magnesium, vitamin B1, vitamin B2, potassium, and zinc.
  • Soybean raw's daily need coverage for iron is 182% more.
  • Pasta has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Pasta, fresh-refrigerated, plain, cooked and Soybeans, mature seeds, raw.

Infographic

Pasta vs Soybean 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
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1455.6%
Contains more CalciumCalcium +4516.7%
Contains more PotassiumPotassium +7387.5%
Contains more IronIron +1277.2%
Contains more CopperCopper +1682.8%
Contains more ZincZinc +773.2%
Contains more PhosphorusPhosphorus +1017.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1023.7%

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
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +318.2%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more Vitamin B6Vitamin B6 +1008.8%
Contains more FolateFolate +485.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Soybean raw DV% diff.
Iron 1.14mg 15.7mg 182%
Copper 0.093mg 1.658mg 174%
Manganese 0.224mg 2.517mg 100%
Phosphorus 63mg 704mg 92%
Folate 64µg 375µg 78%
Polyunsaturated fat 0.429g 11.255g 72%
Protein 5.15g 36.49g 63%
Magnesium 18mg 280mg 62%
Vitamin B1 0.209mg 0.874mg 55%
Vitamin B2 0.15mg 0.87mg 55%
Potassium 24mg 1797mg 52%
Zinc 0.56mg 4.89mg 39%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Selenium 17.8µg 32%
Fats 1.05g 19.94g 29%
Calcium 6mg 277mg 27%
Vitamin B6 0.034mg 0.377mg 26%
Choline 115.9mg 21%
Calories 131kcal 446kcal 16%
Saturated fat 0.15g 2.884g 12%
Vitamin B5 0.183mg 0.793mg 12%
Monounsaturated fat 0.124g 4.404g 11%
Cholesterol 33mg 0mg 11%
Vitamin C 0mg 6mg 7%
Vitamin E 0.85mg 6%
Vitamin B12 0.14µg 0µg 6%
Vitamin B3 0.992mg 1.623mg 4%
Carbs 24.93g 30.16g 2%
Vitamin A 6µg 1µg 1%
Net carbs 24.93g 20.86g N/A
Sugar 7.33g N/A
Sodium 6mg 2mg 0%
Tryptophan 0.065mg 0.591mg 0%
Threonine 0.134mg 1.766mg 0%
Isoleucine 0.197mg 1.971mg 0%
Leucine 0.348mg 3.309mg 0%
Lysine 0.097mg 2.706mg 0%
Methionine 0.079mg 0.547mg 0%
Phenylalanine 0.247mg 2.122mg 0%
Valine 0.217mg 2.029mg 0%
Histidine 0.103mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +702.8%
Contains more ProteinProtein +608.5%
Contains more FatsFats +1799%
Contains more CarbsCarbs +21%
Contains more OtherOther +1471%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +3451.6%
Contains more Poly. FatPolyunsaturated fat +2523.5%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.