Beans vs. Spaghetti — In-Depth Nutrition Comparison

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Significant differences between beans and spaghetti

Beans have more fiber, copper, vitamin B1, zinc, potassium, phosphorus, and vitamin B6; however, spaghetti is richer in selenium.
Spaghetti covers your daily selenium needs 40% more than beans.
Spaghetti has 8 times less vitamin B1 than beans. Beans have 0.15mg of vitamin B1, while spaghetti has 0.02mg.
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 Beans, baked, canned, no salt added and Pasta, cooked, unenriched, without added salt.

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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.

Beans

Spaghetti

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%

Contains more IronIron	+72.4%
Contains more SeleniumSelenium	+486.7%

~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.

Beans

Spaghetti

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.4mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	4.5µg	26.4µg	40%
Fiber	5.5g	1.8g	15%
Manganese		0.322mg	14%
Copper	0.206mg	0.1mg	12%
Starch		26.01g	11%
Vitamin B1	0.15mg	0.02mg	11%
Zinc	1.4mg	0.51mg	8%
Potassium	296mg	44mg	7%
Phosphorus	104mg	58mg	7%
Vitamin B6	0.13mg	0.049mg	6%
Calcium	50mg	7mg	4%
Folate	24µg	7µg	4%
Choline	30.8mg	6.4mg	4%
Calories	105kcal	158kcal	3%
Vitamin C	3.1mg	0mg	3%
Carbs	20.49g	30.86g	3%
Magnesium	32mg	18mg	3%
Iron	0.29mg	0.5mg	3%
Vitamin B2	0.06mg	0.02mg	3%
Protein	4.8g	5.8g	2%
Vitamin B5		0.112mg	2%
Fats	0.4g	0.93g	1%
Vitamin A	5µg	0µg	1%
Vitamin E	0.15mg	0.06mg	1%
Vitamin K	0.8µg	0µg	1%
Polyunsaturated fat	0.172g	0.326g	1%
Protein per 100 calories	4.6g	3.7g	N/A
Calories per 10 g protein	219kcal	272kcal	N/A
Weight per 100 calories	95g	63g	N/A
Net carbs	14.99g	29.06g	N/A
Sugar	7.78g	0.56g	N/A
Sodium	1mg	1mg	0%
Vitamin B3	0.43mg	0.4mg	0%
Saturated fat	0.103g	0.176g	0%
Monounsaturated fat	0.035g	0.131g	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