Soybean vs. Pasta — In-Depth Nutrition Comparison
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Summary of differences between soybeans and pasta
- 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.
- Soybeans have 21 times more potassium than pasta. While soybeans have 515mg of potassium, pasta has only 24mg.
- The glycemic index of pasta is higher.
These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Pasta, fresh-refrigerated, plain, cooked.
Infographic
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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.
| 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% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B6Vitamin B6 | +588.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 1.14mg | 50% |
| Copper | 0.407mg | 0.093mg | 35% |
| Polyunsaturated fat | 5.064g | 0.429g | 31% |
| Manganese | 0.824mg | 0.224mg | 26% |
| Phosphorus | 245mg | 63mg | 26% |
| Protein | 18.21g | 5.15g | 26% |
| Fiber | 6g | 24% | |
| Magnesium | 86mg | 18mg | 16% |
| Vitamin K | 19.2µg | 16% | |
| Vitamin B6 | 0.234mg | 0.034mg | 15% |
| Potassium | 515mg | 24mg | 14% |
| Selenium | 7.3µg | 13% | |
| Fats | 8.97g | 1.05g | 12% |
| Cholesterol | 0mg | 33mg | 11% |
| Calcium | 102mg | 6mg | 10% |
| Vitamin B2 | 0.285mg | 0.15mg | 10% |
| Choline | 47.5mg | 9% | |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Carbs | 8.36g | 24.93g | 6% |
| Zinc | 1.15mg | 0.56mg | 5% |
| Saturated fat | 1.297g | 0.15g | 5% |
| Monounsaturated fat | 1.981g | 0.124g | 5% |
| Vitamin B1 | 0.155mg | 0.209mg | 5% |
| Vitamin B3 | 0.399mg | 0.992mg | 4% |
| Folate | 54µg | 64µg | 3% |
| Calories | 172kcal | 131kcal | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin A | 0µg | 6µg | 1% |
| Net carbs | 2.36g | 24.93g | N/A |
| Sugar | 3g | N/A | |
| Sodium | 1mg | 6mg | 0% |
| Vitamin B5 | 0.179mg | 0.183mg | 0% |
| Tryptophan | 0.242mg | 0.065mg | 0% |
| Threonine | 0.723mg | 0.134mg | 0% |
| Isoleucine | 0.807mg | 0.197mg | 0% |
| Leucine | 1.355mg | 0.348mg | 0% |
| Lysine | 1.108mg | 0.097mg | 0% |
| Methionine | 0.224mg | 0.079mg | 0% |
| Phenylalanine | 0.869mg | 0.247mg | 0% |
| Valine | 0.831mg | 0.217mg | 0% |
| Histidine | 0.449mg | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +253.6% |
| Contains more FatsFats | +754.3% |
| Contains more OtherOther | +516.1% |
| Contains more CarbsCarbs | +198.2% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1497.6% |
| Contains more Poly. FatPolyunsaturated fat | +1080.4% |
| Contains less Sat. FatSaturated fat | -88.4% |
