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  6. Pasta vs. White beans

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, protein, magnesium, and calcium.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 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%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~6mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Pasta
Pasta
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +25.1%
Contains more Vitamin B6Vitamin B6 +173.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +26.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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%
Calcium 6mg 90mg 8%
Vitamin B1 0.209mg 0.118mg 8%
Vitamin B2 0.15mg 0.046mg 8%
Zinc 0.56mg 1.38mg 7%
Phosphorus 63mg 113mg 7%
Vitamin E 0.94mg 6%
Vitamin B12 0.14µg 0µg 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%
Fats 1.05g 0.35g 1%
Vitamin A 6µg 0µg 1%
Vitamin B5 0.183mg 0.229mg 1%
Calories 131kcal 139kcal 0%
Protein per 100 calories 3.9g 7g N/A
Calories per 10 g protein 254kcal 143kcal N/A
Weight per 100 calories 76g 72g N/A
Net carbs 24.93g 18.79g N/A
Carbs 24.93g 25.09g 0%
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%

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
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%
~equal in Carbs ~25.09g
~equal in Water ~63.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
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%

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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. 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.