Soybean vs. Pasta — In-Depth Nutrition Comparison
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Summary of differences between soybeans and pasta
- Pasta has less iron, copper, protein, manganese, phosphorus, magnesium, vitamin B6, potassium, and fats 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
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.
| 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
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.
| 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 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% |
| Protein | 18.21g | 5.15g | 26% |
| Phosphorus | 245mg | 63mg | 26% |
| Manganese | 0.824mg | 0.224mg | 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% | |
| Carbs | 8.36g | 24.93g | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Zinc | 1.15mg | 0.56mg | 5% |
| Vitamin B1 | 0.155mg | 0.209mg | 5% |
| Saturated fat | 1.297g | 0.15g | 5% |
| Monounsaturated fat | 1.981g | 0.124g | 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% |
| Protein per 100 calories | 11g | 3.9g | N/A |
| Calories per 10 g protein | 94kcal | 254kcal | N/A |
| Weight per 100 calories | 58g | 76g | N/A |
| Unsaturated / Saturated Fat ratio | 5.4 | 3.7 | N/A |
| 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 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% |
