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  6. Navy beans vs. Soba

Navy beans vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between Navy beans and Soba

  • Soba has less Folate, Iron, Copper, Phosphorus, Vitamin B1, Magnesium, Potassium, Zinc, Vitamin B6, and Manganese than Navy beans.
  • Navy beans covers your daily need of Folate 33% more than Soba.
  • Navy beans has 26 times more Copper than Soba. While Navy beans has 0.21mg of Copper, Soba has only 0.008mg.

These are the specific foods used in this comparison Beans, navy, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Navy beans vs Soba infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
10
:
0
Soba
Soba
Contains more Calcium +1625%
Contains more Iron +391.7%
Contains more Magnesium +488.9%
Contains more Phosphorus +476%
Contains more Potassium +1011.4%
Contains less Sodium -100%
Contains more Zinc +758.3%
Contains more Copper +2525%
Contains more Manganese +40.9%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +1625%
Contains more Iron +391.7%
Contains more Magnesium +488.9%
Contains more Phosphorus +476%
Contains more Potassium +1011.4%
Contains less Sodium -100%
Contains more Zinc +758.3%
Contains more Copper +2525%
Contains more Manganese +40.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Navy beans
Navy beans
9
:
0
Soba
Soba
Contains more Vitamin C +∞%
Contains more Vitamin B1 +152.1%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +27.3%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +245%
Contains more Folate +1900%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +152.1%
Contains more Vitamin B2 +153.8%
Contains more Vitamin B3 +27.3%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +245%
Contains more Folate +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
4
:
1
Soba
Soba
Contains more Protein +62.6%
Contains more Fats +520%
Contains more Carbs +21.5%
Contains more Other +230.8%
Contains more Water +14.4%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +62.6%
Contains more Fats +520%
Contains more Carbs +21.5%
Contains more Other +230.8%
Contains more Water +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +446.2%
Contains more Polyunsaturated fat +1480.6%
Contains less Saturated Fat -80.6%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +446.2%
Contains more Polyunsaturated fat +1480.6%
Contains less Saturated Fat -80.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Soba
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Soba Opinion
Net carbs 15.55g 21.44g Soba
Protein 8.23g 5.06g Navy beans
Fats 0.62g 0.1g Navy beans
Carbs 26.05g 21.44g Navy beans
Calories 140kcal 99kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Soba
Fiber 10.5g Navy beans
Calcium 69mg 4mg Navy beans
Iron 2.36mg 0.48mg Navy beans
Magnesium 53mg 9mg Navy beans
Phosphorus 144mg 25mg Navy beans
Potassium 389mg 35mg Navy beans
Sodium 0mg 60mg Navy beans
Zinc 1.03mg 0.12mg Navy beans
Copper 0.21mg 0.008mg Navy beans
Manganese 0.527mg 0.374mg Navy beans
Selenium 2.9µg Navy beans
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.094mg Navy beans
Vitamin B2 0.066mg 0.026mg Navy beans
Vitamin B3 0.649mg 0.51mg Navy beans
Vitamin B5 0.266mg 0.235mg Navy beans
Vitamin B6 0.138mg 0.04mg Navy beans
Folate 140µg 7µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.072mg Navy beans
Threonine 0.289mg 0.177mg Navy beans
Isoleucine 0.387mg 0.195mg Navy beans
Leucine 0.7mg 0.33mg Navy beans
Lysine 0.52mg 0.214mg Navy beans
Methionine 0.111mg 0.072mg Navy beans
Phenylalanine 0.471mg 0.217mg Navy beans
Valine 0.504mg 0.249mg Navy beans
Histidine 0.206mg 0.119mg Navy beans
Saturated Fat 0.098g 0.019g Soba
Monounsaturated Fat 0.142g 0.026g Navy beans
Polyunsaturated fat 0.49g 0.031g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
6%
Soba
Minerals Daily Need Coverage Score
43%
Navy beans
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.