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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.
Spaghetti
Spaghetti
3
:
6
Bean
Bean
Contains more Iron +72.4%
Contains more Selenium +486.7%
Contains more Calcium +614.3%
Contains more Magnesium +77.8%
Contains more Phosphorus +79.3%
Contains more Potassium +572.7%
Contains more Zinc +174.5%
Contains more Copper +106%
Equal in Sodium - 1
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +72.4%
Contains more Selenium +486.7%
Contains more Calcium +614.3%
Contains more Magnesium +77.8%
Contains more Phosphorus +79.3%
Contains more Potassium +572.7%
Contains more Zinc +174.5%
Contains more Copper +106%
Equal in Sodium - 1

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.
Spaghetti
Spaghetti
1
:
9
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +165.3%
Contains more Folate +242.9%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.43
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +165.3%
Contains more Folate +242.9%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spaghetti
Spaghetti
3
:
2
Bean
Bean
Contains more Protein +20.8%
Contains more Fats +132.5%
Contains more Carbs +50.6%
Contains more Water +16.9%
Contains more Other +510.7%
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Bean
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 Protein +20.8%
Contains more Fats +132.5%
Contains more Carbs +50.6%
Contains more Water +16.9%
Contains more Other +510.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spaghetti
Spaghetti
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +274.3%
Contains more Polyunsaturated fat +89.5%
Contains less Saturated Fat -41.5%
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +274.3%
Contains more Polyunsaturated fat +89.5%
Contains less Saturated 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Bean Opinion
Net carbs 29.06g 14.99g Spaghetti
Protein 5.8g 4.8g Spaghetti
Fats 0.93g 0.4g Spaghetti
Carbs 30.86g 20.49g Spaghetti
Calories 158kcal 105kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g 7.78g Spaghetti
Fiber 1.8g 5.5g Bean
Calcium 7mg 50mg Bean
Iron 0.5mg 0.29mg Spaghetti
Magnesium 18mg 32mg Bean
Phosphorus 58mg 104mg Bean
Potassium 44mg 296mg Bean
Sodium 1mg 1mg
Zinc 0.51mg 1.4mg Bean
Copper 0.1mg 0.206mg Bean
Manganese 0.322mg Spaghetti
Selenium 26.4µg 4.5µg Spaghetti
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.06mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
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
Folate 7µg 24µg Bean
Vitamin K 0µg 0.8µg Bean
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
Saturated Fat 0.176g 0.103g Bean
Monounsaturated Fat 0.131g 0.035g Spaghetti
Polyunsaturated fat 0.326g 0.172g 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 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
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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.