Pasta vs. Kidney Beans
Nutrition comparison of Pasta and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and kidney beans:
- Both pasta and kidney beans are high in calories, dietary fiber, potassium and protein.
- Kidney bean is a great source of calcium.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pasta is an excellent source of iron.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and kidney beans are high in calories. Pasta has 207% more calories than kidney bean - pasta has 371 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, pasta is lighter in protein, heavier in carbs and similar to kidney beans for fat. Pasta has a macronutrient ratio of 14:82:4 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Kidney Beans | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 67% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and kidney bean has 72% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both pasta and kidney beans are high in dietary fiber. Kidney bean has 88% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than pasta - pasta has 2.7g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both pasta and kidney beans are high in protein. Pasta has 61% more protein than kidney bean - pasta has 13g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both pasta and kidney beans are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and pasta contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and kidney beans contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Pasta and kidney beans contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and kidney beans contain significant amounts of Vitamin B6.
| Pasta | Kidney Beans | |
|---|---|---|
| Thiamin | 0.891 MG | 0.06 MG |
| Riboflavin | 0.4 MG | 0.015 MG |
| Niacin | 7.177 MG | 0.417 MG |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | 0.113 MG |
| Folate | 237 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 176% more calcium than pasta - pasta has 21mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Pasta is an excellent source of iron and it has 120% more iron than kidney bean - pasta has 3.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both pasta and kidney beans are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.132 G |
| Total | 0.024 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than kidney bean per 100 grams.
| Pasta | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.54 G | 0.217 G |
| Total | 0.54 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Pasta g
()
|
Daily Values (%) |
Kidney Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 kidney beans contain more calories in 100 grams?Both pasta and kidney beans are high in calories. Pasta has 210% more calories than kidney bean - pasta has 371 calories in 100g and kidney bean has 121 calories.
Does pasta or kidney beans have more carbohydrates?
By weight, pasta is high in carbohydrates and kidney bean has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does pasta or kidney beans contain more iron?
Pasta is an abundant source of iron and it has 120% more iron than kidney bean - pasta has 3.3mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does pasta or kidney beans contain more potassium?
Both pasta and kidney beans are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium in 100 grams and kidney bean has 250mg of potassium.