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Spaghetti vs. Kidney beans — In-Depth Nutrition Comparison

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How are Spaghetti and Kidney beans different?

  • Spaghetti is higher in Selenium, however, Kidney beans is richer in Folate, Iron, Fiber, Copper, Vitamin B1, Phosphorus, Potassium, Vitamin K, and Magnesium.
  • Daily need coverage for Selenium from Spaghetti is 46% higher.

Pasta, cooked, unenriched, without added salt and Beans, kidney, all types, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Spaghetti vs Kidney 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.
Contains more Selenium +2300%
Contains more Calcium +400%
Contains more Iron +344%
Contains more Magnesium +133.3%
Contains more Phosphorus +137.9%
Contains more Potassium +820.5%
Contains more Zinc +96.1%
Contains more Copper +116%
Contains more Manganese +33.5%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Selenium +2300%
Contains more Calcium +400%
Contains more Iron +344%
Contains more Magnesium +133.3%
Contains more Phosphorus +137.9%
Contains more Potassium +820.5%
Contains more Zinc +96.1%
Contains more Copper +116%
Contains more Manganese +33.5%
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.
:
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B6 +144.9%
Contains more Folate +1757.1%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B5 +96.4%
Contains more Vitamin B6 +144.9%
Contains more Folate +1757.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +86%
Contains more Carbs +35.4%
Contains more Protein +49.5%
Contains more Other +289.3%
Equal in Water - 66.94
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Fats +86%
Contains more Carbs +35.4%
Contains more Protein +49.5%
Contains more Other +289.3%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +235.9%
Contains more Polyunsaturated fat +17.3%
Contains less Saturated Fat -58.5%
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +235.9%
Contains more Polyunsaturated fat +17.3%
Contains less Saturated Fat -58.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spaghetti Kidney beans
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 Kidney beans Opinion
Net carbs 29.06g 16.4g Spaghetti
Protein 5.8g 8.67g Kidney beans
Fats 0.93g 0.5g Spaghetti
Carbs 30.86g 22.8g Spaghetti
Calories 158kcal 127kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g 0.32g Kidney beans
Fiber 1.8g 6.4g Kidney beans
Calcium 7mg 35mg Kidney beans
Iron 0.5mg 2.22mg Kidney beans
Magnesium 18mg 42mg Kidney beans
Phosphorus 58mg 138mg Kidney beans
Potassium 44mg 405mg Kidney beans
Sodium 1mg 1mg
Zinc 0.51mg 1mg Kidney beans
Copper 0.1mg 0.216mg Kidney beans
Manganese 0.322mg 0.43mg Kidney beans
Selenium 26.4µg 1.1µg Spaghetti
Vitamin E 0.06mg 0.03mg Spaghetti
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.02mg 0.16mg Kidney beans
Vitamin B2 0.02mg 0.058mg Kidney beans
Vitamin B3 0.4mg 0.578mg Kidney beans
Vitamin B5 0.112mg 0.22mg Kidney beans
Vitamin B6 0.049mg 0.12mg Kidney beans
Folate 7µg 130µg Kidney beans
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.083mg 0.104mg Kidney beans
Threonine 0.206mg 0.319mg Kidney beans
Isoleucine 0.228mg 0.41mg Kidney beans
Leucine 0.44mg 0.736mg Kidney beans
Lysine 0.133mg 0.607mg Kidney beans
Methionine 0.065mg 0.113mg Kidney beans
Phenylalanine 0.297mg 0.511mg Kidney beans
Valine 0.262mg 0.5mg Kidney beans
Histidine 0.132mg 0.238mg Kidney beans
Saturated Fat 0.176g 0.073g Kidney beans
Monounsaturated Fat 0.131g 0.039g Spaghetti
Polyunsaturated fat 0.326g 0.278g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Kidney beans
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
19%
Kidney beans
Minerals Daily Need Coverage Score
30%
Spaghetti
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans
Kidney beans 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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.