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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, Magnesium, Calcium, and Zinc.
  • Daily need coverage for Iron from 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
Pasta
0
:
9
White beans
White beans
Contains more Calcium +1400%
Contains more Iron +224.6%
Contains more Magnesium +250%
Contains more Phosphorus +79.4%
Contains more Potassium +2237.5%
Contains more Zinc +146.4%
Contains more Copper +208.6%
Contains more Manganese +183.9%
Equal in Sodium - 6
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Calcium +1400%
Contains more Iron +224.6%
Contains more Magnesium +250%
Contains more Phosphorus +79.4%
Contains more Potassium +2237.5%
Contains more Zinc +146.4%
Contains more Copper +208.6%
Contains more Manganese +183.9%
Equal in Sodium - 6

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
5
:
6
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B2 +226.1%
Contains more Vitamin B3 +608.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +26.6%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.1%
Contains more Vitamin B2 +226.1%
Contains more Vitamin B3 +608.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +25.1%
Contains more Vitamin B6 +173.5%
Contains more Folate +26.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
:
3
White beans
White beans
Contains more Fats +200%
Contains more Protein +88.9%
Contains more Other +464.5%
Equal in Carbs - 25.09
Equal in Water - 63.08
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
White beans
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 Fats +200%
Contains more Protein +88.9%
Contains more Other +464.5%
Equal in Carbs - 25.09
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +182.2%
Contains less Saturated Fat -39.3%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +182.2%
Contains less Saturated 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 Opinion
Net carbs 24.93g 18.79g Pasta
Protein 5.15g 9.73g White beans
Fats 1.05g 0.35g Pasta
Carbs 24.93g 25.09g White beans
Calories 131kcal 139kcal White beans
Sugar 0.34g Pasta
Fiber 6.3g White beans
Calcium 6mg 90mg White beans
Iron 1.14mg 3.7mg White beans
Magnesium 18mg 63mg White beans
Phosphorus 63mg 113mg White beans
Potassium 24mg 561mg White beans
Sodium 6mg 6mg
Zinc 0.56mg 1.38mg White beans
Copper 0.093mg 0.287mg White beans
Manganese 0.224mg 0.636mg White beans
Selenium 1.3µg White beans
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.94mg White beans
Vitamin B1 0.209mg 0.118mg Pasta
Vitamin B2 0.15mg 0.046mg Pasta
Vitamin B3 0.992mg 0.14mg Pasta
Vitamin B5 0.183mg 0.229mg White beans
Vitamin B6 0.034mg 0.093mg White beans
Folate 64µg 81µg White beans
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 3.5µg White beans
Tryptophan 0.065mg 0.115mg White beans
Threonine 0.134mg 0.409mg White beans
Isoleucine 0.197mg 0.429mg White beans
Leucine 0.348mg 0.776mg White beans
Lysine 0.097mg 0.668mg White beans
Methionine 0.079mg 0.146mg White beans
Phenylalanine 0.247mg 0.526mg White beans
Valine 0.217mg 0.509mg White beans
Histidine 0.103mg 0.271mg White beans
Cholesterol 33mg 0mg White beans
Saturated Fat 0.15g 0.091g White beans
Monounsaturated Fat 0.124g 0.031g Pasta
Polyunsaturated fat 0.429g 0.152g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
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.