Pasta vs. White Beans
Nutrition comparison of Pasta and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and white beans:
- Both pasta and white beans are high in calories, dietary fiber, iron and potassium.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pasta is an excellent source of protein.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and white beans are high in calories. Pasta has 225% more calories than white bean - pasta has 371 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, pasta is lighter in protein, heavier in carbs and similar to white beans for fat. Pasta has a macronutrient ratio of 14:82:4 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | White Beans | |
|---|---|---|
| Protein | 14% | 25% |
| Carbohydrates | 82% | 73% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and white bean has 72% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both pasta and white beans are high in dietary fiber. White bean has 50% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Pasta and white beans contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 80% more protein than white bean - pasta has 13g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both pasta and white beans are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
Pasta and white beans contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Pasta and white beans contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and white beans contain significant amounts of Vitamin B6.
| Pasta | White Beans | |
|---|---|---|
| Thiamin | 0.891 MG | 0.096 MG |
| Riboflavin | 0.4 MG | 0.037 MG |
| Niacin | 7.177 MG | 0.113 MG |
| Pantothenic acid | 0.431 MG | 0.185 MG |
| Vitamin B6 | 0.142 MG | 0.075 MG |
| Folate | 237 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 248% more calcium than pasta - pasta has 21mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both pasta and white beans are high in iron. Pasta has a little more iron (10%) than white bean by weight - pasta has 3.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both pasta and white beans are high in potassium. White bean has 104% more potassium than pasta - pasta has 223mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.056 G |
| Total | 0.024 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than white bean per 100 grams.
| Pasta | White Beans | |
|---|---|---|
| linoleic acid | 0.54 G | 0.067 G |
| Total | 0.54 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Pasta g
()
|
Daily Values (%) |
White 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 white beans contain more calories in 100 grams?Both pasta and white beans are high in calories. Pasta has 230% more calories than white bean - pasta has 371 calories in 100g and white bean has 114 calories.
Does pasta or white beans have more carbohydrates?
By weight, pasta is high in carbohydrates and white bean has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does pasta or white beans contain more calcium?
White bean is a rich source of calcium and it has 250% more calcium than pasta - pasta has 21mg of calcium in 100 grams and white bean has 73mg of calcium.
Does pasta or white beans contain more iron?
Both pasta and white beans are high in iron. Pasta has a little more iron ( 10%) than white bean by weight - pasta has 3.3mg of iron in 100 grams and white bean has 3mg of iron.
Does pasta or white beans contain more potassium?
Both pasta and white beans are high in potassium. White bean has 100% more potassium than pasta - pasta has 223mg of potassium in 100 grams and white bean has 454mg of potassium.