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Spaghetti vs. Beans — In-Depth Nutrition Comparison

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Significant differences between spaghetti and beans

  • Spaghetti has more selenium; however, beans are richer in fiber, copper, vitamin B1, zinc, potassium, phosphorus, and vitamin B6.
  • Spaghetti covers your daily selenium needs 40% more than beans.
  • Spaghetti has a higher glycemic index. The glycemic index of spaghetti is 49, while the glycemic index of beans is 33.

Specific food types used in this comparison are Pasta, cooked, unenriched, without added salt and Beans, baked, canned, no salt added.

Infographic

Spaghetti vs Beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more IronIron +72.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +486.7%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +614.3%
Contains more PotassiumPotassium +572.7%
Contains more CopperCopper +106%
Contains more ZincZinc +174.5%
Contains more PhosphorusPhosphorus +79.3%
~equal in Sodium ~1mg

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.
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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Beans
9
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +165.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +381.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.43mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spaghetti Beans DV% diff.
Selenium 26.4µg 4.5µg 40%
Fiber 1.8g 5.5g 15%
Manganese 0.322mg 14%
Copper 0.1mg 0.206mg 12%
Vitamin B1 0.02mg 0.15mg 11%
Starch 26.01g 11%
Zinc 0.51mg 1.4mg 8%
Potassium 44mg 296mg 7%
Phosphorus 58mg 104mg 7%
Vitamin B6 0.049mg 0.13mg 6%
Choline 6.4mg 30.8mg 4%
Folate 7µg 24µg 4%
Calcium 7mg 50mg 4%
Vitamin B2 0.02mg 0.06mg 3%
Calories 158kcal 105kcal 3%
Iron 0.5mg 0.29mg 3%
Magnesium 18mg 32mg 3%
Carbs 30.86g 20.49g 3%
Vitamin C 0mg 3.1mg 3%
Protein 5.8g 4.8g 2%
Vitamin B5 0.112mg 2%
Polyunsaturated fat 0.326g 0.172g 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.06mg 0.15mg 1%
Vitamin K 0µg 0.8µg 1%
Fats 0.93g 0.4g 1%
Net carbs 29.06g 14.99g N/A
Sugar 0.56g 7.78g N/A
Sodium 1mg 1mg 0%
Vitamin B3 0.4mg 0.43mg 0%
Saturated fat 0.176g 0.103g 0%
Monounsaturated fat 0.131g 0.035g 0%
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +20.8%
Contains more FatsFats +132.5%
Contains more CarbsCarbs +50.6%
Contains more WaterWater +16.9%
Contains more OtherOther +510.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +274.3%
Contains more Poly. FatPolyunsaturated fat +89.5%
Contains less Sat. FatSaturated fat -41.5%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.