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Pasta vs. White beans — In-Depth Nutrition Comparison

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The main differences between pasta and white beans

  • Pasta has more vitamin B2 and vitamin B1; however, white beans has more iron, copper, manganese, potassium, magnesium, calcium, and zinc.
  • Daily need coverage for iron for white beans is 32% higher.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Pasta vs White 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
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +2237.5%
Contains more IronIron +224.6%
Contains more CopperCopper +208.6%
Contains more ZincZinc +146.4%
Contains more PhosphorusPhosphorus +79.4%
Contains more ManganeseManganese +183.9%
~equal in Sodium ~6mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +77.1%
Contains more Vitamin B2Vitamin B2 +226.1%
Contains more Vitamin B3Vitamin B3 +608.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +25.1%
Contains more Vitamin B6Vitamin B6 +173.5%
Contains more FolateFolate +26.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +200%
Contains more ProteinProtein +88.9%
Contains more OtherOther +464.5%
~equal in Carbs ~25.09g
~equal in Water ~63.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +182.2%
Contains less Sat. FatSaturated fat -39.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta White beans DV% diff.
Iron 1.14mg 3.7mg 32%
Fiber 6.3g 25%
Copper 0.093mg 0.287mg 22%
Manganese 0.224mg 0.636mg 18%
Potassium 24mg 561mg 16%
Cholesterol 33mg 0mg 11%
Magnesium 18mg 63mg 11%
Protein 5.15g 9.73g 9%
Vitamin B2 0.15mg 0.046mg 8%
Vitamin B1 0.209mg 0.118mg 8%
Calcium 6mg 90mg 8%
Zinc 0.56mg 1.38mg 7%
Phosphorus 63mg 113mg 7%
Vitamin B12 0.14µg 0µg 6%
Vitamin E 0.94mg 6%
Choline 35.1mg 6%
Vitamin B3 0.992mg 0.14mg 5%
Vitamin B6 0.034mg 0.093mg 5%
Folate 64µg 81µg 4%
Vitamin K 3.5µg 3%
Selenium 1.3µg 2%
Polyunsaturated fat 0.429g 0.152g 2%
Vitamin A 6µg 0µg 1%
Fats 1.05g 0.35g 1%
Vitamin B5 0.183mg 0.229mg 1%
Calories 131kcal 139kcal 0%
Carbs 24.93g 25.09g 0%
Net carbs 24.93g 18.79g N/A
Sugar 0.34g N/A
Sodium 6mg 6mg 0%
Saturated fat 0.15g 0.091g 0%
Monounsaturated fat 0.124g 0.031g 0%
Tryptophan 0.065mg 0.115mg 0%
Threonine 0.134mg 0.409mg 0%
Isoleucine 0.197mg 0.429mg 0%
Leucine 0.348mg 0.776mg 0%
Lysine 0.097mg 0.668mg 0%
Methionine 0.079mg 0.146mg 0%
Phenylalanine 0.247mg 0.526mg 0%
Valine 0.217mg 0.509mg 0%
Histidine 0.103mg 0.271mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta White beans
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
14%
White beans
Minerals Daily Need Coverage Score
16%
Pasta
53%
White beans

Comparison summary

Which food is lower in Cholesterol?
White beans
White beans is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
White beans
White beans is lower in Saturated fat (difference - 0.059g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 49)
Which food is cheaper?
White beans
White beans is cheaper (difference - $3)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.