Pasta vs Soy: How Do They Compare?

Although pasta and soy belong to different food groups, while pasta belong is a grain, and soy belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares pasta and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how pasta and soy compare specifically.

Pasta

Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Pasta vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pasta vs soy.

This comparison will start by comparing the caloric value of pasta and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Pasta vs Soy Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing pasta vs soy for weight loss, pasta is slightly lower in calories, with 371 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both pasta and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pasta vs Soy Protein

Legumes and most legume products, including pasta and soy, are important sources of plant-based protein.

Soy offer around 64% more protein than pasta.

Soy have 36.5 grams of protein per 100 grams, while pasta has 13 grams of protein per 100 grams.

Pasta vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pasta and soy.

The total amount of carbohydrates is around 60% higher in pasta than in soy. It have 74.7 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in pasta than in soy, 67% precisely.

One handful of pasta (28 grams) contains 0.7 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in pasta and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, soy are a better source of fiber than pasta which offer 0.9 grams per portion.

Pasta vs Soy Fats

Like most other grains and legumes, with the exception of lupins and peanuts, pasta and soy are low in fat.

Fats in pasta and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pasta and soy:

• Pasta: 1.5 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, pasta is 90% lower in saturated fats.

Pasta and soy contain 0.3 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Pasta vs Soy Vitamins Content

This section will discuss the vitamin content of pasta and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pasta has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin B3 (Niacin).

Pasta and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pasta and soy contain side by side, so you can easily compare them.

Pasta vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pasta and soy comparison focuses on their mineral content.

Pasta is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc than soy.

On the other hand, soy are a higher amount of selenium, and sodium.

Check out the table below to learn how pasta and soy compare when it comes to mineral content.

The Final Word

Pasta and soy are highly nutritious and a great addition to a plant-based diet.

Both pasta and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.