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Soba vs. Bean — In-Depth Nutrition Comparison

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The main differences between Soba and Bean

  • Bean is richer than Soba in Copper, Zinc, Phosphorus, Potassium, Vitamin B6, and Magnesium.
  • Daily need coverage for Copper from Bean is 22% higher.

Food types used in this article are Noodles, japanese, soba, cooked and Beans, baked, canned, no salt added.

Infographic

Soba vs Bean 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.
Soba
2
:
8
Bean
Contains more Iron +65.5%
Contains more Calcium +1150%
Contains more Magnesium +255.6%
Contains more Phosphorus +316%
Contains more Potassium +745.7%
Contains less Sodium -98.3%
Contains more Zinc +1066.7%
Contains more Copper +2475%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +65.5%
Contains more Calcium +1150%
Contains more Magnesium +255.6%
Contains more Phosphorus +316%
Contains more Potassium +745.7%
Contains less Sodium -98.3%
Contains more Zinc +1066.7%
Contains more Copper +2475%

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.
Soba
2
:
8
Bean
Contains more Vitamin B3 +18.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B6 +225%
Contains more Folate +242.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B3 +18.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B6 +225%
Contains more Folate +242.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
3
:
2
Bean
Contains more Fats +300%
Contains more Other +338.5%
Equal in Protein - 4.8
Equal in Carbs - 20.49
Equal in Water - 72.6
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +300%
Contains more Other +338.5%
Equal in Protein - 4.8
Equal in Carbs - 20.49
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
:
2
Bean
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +34.6%
Contains more Polyunsaturated fat +454.8%
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +34.6%
Contains more Polyunsaturated fat +454.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Bean Opinion
Net carbs 21.44g 14.99g Soba
Protein 5.06g 4.8g Soba
Fats 0.1g 0.4g Bean
Carbs 21.44g 20.49g Soba
Calories 99kcal 105kcal Bean
Sugar 7.78g Soba
Fiber 5.5g Bean
Calcium 4mg 50mg Bean
Iron 0.48mg 0.29mg Soba
Magnesium 9mg 32mg Bean
Phosphorus 25mg 104mg Bean
Potassium 35mg 296mg Bean
Sodium 60mg 1mg Bean
Zinc 0.12mg 1.4mg Bean
Copper 0.008mg 0.206mg Bean
Manganese 0.374mg Soba
Selenium 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.094mg 0.15mg Bean
Vitamin B2 0.026mg 0.06mg Bean
Vitamin B3 0.51mg 0.43mg Soba
Vitamin B5 0.235mg Soba
Vitamin B6 0.04mg 0.13mg Bean
Folate 7µg 24µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.072mg Soba
Threonine 0.177mg Soba
Isoleucine 0.195mg Soba
Leucine 0.33mg Soba
Lysine 0.214mg Soba
Methionine 0.072mg Soba
Phenylalanine 0.217mg Soba
Valine 0.249mg Soba
Histidine 0.119mg Soba
Saturated Fat 0.019g 0.103g Soba
Monounsaturated Fat 0.026g 0.035g Bean
Polyunsaturated fat 0.031g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Bean
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
6%
Soba
11%
Bean
Minerals Daily Need Coverage Score
10%
Soba
25%
Bean

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.084g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.