Pasta vs White Beans: Which Is Healthier?

Although pasta and white beans belong to different food groups, while pasta belong is a grain, and white beans 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 white beans, 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 white beans 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).

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

White beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as white bean soup, salad, and dips.

In addition to being a nutritious food, white beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Pasta vs White Beans 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 white beans.

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

Pasta vs White Beans 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 white beans vs pasta for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 371 calories per 100 grams of pasta.

However, both pasta and white beans 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 White Beans Protein

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

White Beans offer around 44% more protein than pasta.

White Beans have 23.4 grams of protein per 100 grams, while pasta has 13 grams of protein per 100 grams.

Pasta vs White Beans 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 white beans.

The total amount of carbohydrates is around 19% higher in pasta than in white beans. It have 74.7 grams per 100 grams, compared to 60.3 grams in white beans.

There’s less sugar in white beans than in pasta, 14% precisely.

One handful of white beans (28 grams) contains 0.6 grams of sugar, while the same amount of pasta contains 0.7 grams.

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

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

With 4.3 grams of fiber per portion, white beans are a better source of fiber than pasta which offer 0.9 grams per portion.

Pasta vs White Beans Fats

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

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

Total fat in pasta and white beans:

• Pasta: 1.5 grams per 100 grams
• White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 33% lower in saturated fats.

White Beans and pasta contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Pasta vs White Beans Vitamins Content

This section will discuss the vitamin content of pasta and white beans.

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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

Pasta and white beans contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Pasta vs White Beans 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 white beans comparison focuses on their mineral content.

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

On the other hand, white beans are a higher amount of selenium.

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

The Final Word

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

Both pasta and white beans 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.