Pasta vs. Black Beans
Nutrition comparison of Pasta and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and black beans:
- Both pasta and black beans are high in dietary fiber and potassium.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and black bean has 75% less calories than pasta - pasta has 371 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, pasta is lighter in protein, heavier in carbs and similar to black beans for fat. Pasta has a macronutrient ratio of 14:82:4 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Black Beans | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 71% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and black bean has 78% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both pasta and black beans are high in dietary fiber. Black bean has 116% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Pasta and black beans contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 116% more protein than black bean - pasta has 13g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both pasta and black beans are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than pasta - black bean has 2.7mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Black beans and pasta contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and black beans contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Pasta and black beans contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Black Beans | |
|---|---|---|
| Thiamin | 0.891 MG | 0.14 MG |
| Riboflavin | 0.4 MG | 0.12 MG |
| Niacin | 7.177 MG | 0.62 MG |
| Pantothenic acid | 0.431 MG | 0.184 MG |
| Vitamin B6 | 0.142 MG | 0.055 MG |
| Folate | 237 UG | 61 UG |
Minerals
calcium
Black bean has 67% more calcium than pasta - pasta has 21mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Pasta is an excellent source of iron and it has 74% more iron than black bean - pasta has 3.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both pasta and black beans are high in potassium. Black bean has 38% more potassium than pasta - pasta has 223mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.057 G |
| Total | 0.024 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than black bean per 100 grams.
| Pasta | Black Beans | |
|---|---|---|
| linoleic acid | 0.54 G | 0.068 G |
| Total | 0.54 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Black Beans (Beans, black turtle, mature seeds, canned) .
Pasta g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pasta or black beans contain more calories in 100 grams?Pasta is high in calories and black bean has 80% less calories than pasta - pasta has 371 calories in 100g and black bean has 91 calories.
Does pasta or black beans have more carbohydrates?
By weight, pasta is high in carbohydrates and black bean has 80% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does pasta or black beans contain more iron?
Pasta is an abundant source of iron and it has 70% more iron than black bean - pasta has 3.3mg of iron in 100 grams and black bean has 1.9mg of iron.
Does pasta or black beans contain more potassium?
Both pasta and black beans are high in potassium. Black bean has 40% more potassium than pasta - pasta has 223mg of potassium in 100 grams and black bean has 308mg of potassium.