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  6. Spaghetti vs. Bean

Spaghetti vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Spaghetti and Bean

  • Spaghetti has more Selenium, however, Bean is richer in Fiber, Copper, Vitamin B1, Zinc, Potassium, Phosphorus, and Vitamin B6.
  • Spaghetti covers your daily Selenium needs 40% more than Bean.

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

Infographic

Spaghetti vs Bean 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.
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%
Bean
Bean
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%
Bean
Bean
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% 6.4% 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

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
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Bean Opinion
Calories 158kcal 105kcal Spaghetti
Protein 5.8g 4.8g Spaghetti
Fats 0.93g 0.4g Spaghetti
Vitamin C 0mg 3.1mg Bean
Net carbs 29.06g 14.99g Spaghetti
Carbs 30.86g 20.49g Spaghetti
Magnesium 18mg 32mg Bean
Calcium 7mg 50mg Bean
Potassium 44mg 296mg Bean
Iron 0.5mg 0.29mg Spaghetti
Sugar 0.56g 7.78g Spaghetti
Fiber 1.8g 5.5g Bean
Copper 0.1mg 0.206mg Bean
Zinc 0.51mg 1.4mg Bean
Starch 26.01g Spaghetti
Phosphorus 58mg 104mg Bean
Sodium 1mg 1mg
Vitamin A 0IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.06mg 0.15mg Bean
Manganese 0.322mg Spaghetti
Selenium 26.4µg 4.5µg Spaghetti
Vitamin B1 0.02mg 0.15mg Bean
Vitamin B2 0.02mg 0.06mg Bean
Vitamin B3 0.4mg 0.43mg Bean
Vitamin B5 0.112mg Spaghetti
Vitamin B6 0.049mg 0.13mg Bean
Vitamin K 0µg 0.8µg Bean
Folate 7µg 24µg Bean
Choline 6.4mg 30.8mg Bean
Saturated Fat 0.176g 0.103g Bean
Monounsaturated Fat 0.131g 0.035g Spaghetti
Polyunsaturated fat 0.326g 0.172g Spaghetti
Tryptophan 0.083mg Spaghetti
Threonine 0.206mg Spaghetti
Isoleucine 0.228mg Spaghetti
Leucine 0.44mg Spaghetti
Lysine 0.133mg Spaghetti
Methionine 0.065mg Spaghetti
Phenylalanine 0.297mg Spaghetti
Valine 0.262mg Spaghetti
Histidine 0.132mg Spaghetti
Fructose 0.03g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Spaghetti
11%
Bean
Minerals Daily Need Coverage Score
30%
Spaghetti
25%
Bean

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 7.22g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 16)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. Bean - 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.