Soba vs. Yardlong beans — In-Depth Nutrition Comparison
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A recap on differences between Soba and Yardlong beans
- Soba has more Manganese, however, Yardlong beans is higher in Vitamin C, Folate, Magnesium, Potassium, Iron, and Vitamin B2.
- Yardlong beans covers your daily Vitamin C needs 18% more than Soba.
- Yardlong beans contains 2 times less Manganese than Soba. Soba contains 0.374mg of Manganese, while Yardlong beans contains 0.201mg.
Food varieties used in this article are Noodles, japanese, soba, cooked and Yardlong bean, cooked, boiled, drained, without salt.
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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.
Contains
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Manganese
+86.1%
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Calcium
+1000%
Contains
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Iron
+104.2%
Contains
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Magnesium
+366.7%
Contains
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Phosphorus
+128%
Contains
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Potassium
+728.6%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+200%
Contains
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Copper
+487.5%
Contains
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Manganese
+86.1%
Contains
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Calcium
+1000%
Contains
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Iron
+104.2%
Contains
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Magnesium
+366.7%
Contains
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Phosphorus
+128%
Contains
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Potassium
+728.6%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+200%
Contains
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Copper
+487.5%
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.
:
Contains
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Vitamin B1
+10.6%
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Vitamin B5
+360.8%
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Vitamin B6
+66.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+280.8%
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Vitamin B3
+23.5%
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Folate
+542.9%
Equal in Vitamin B1 - 0.085
Contains
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Vitamin B1
+10.6%
Contains
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Vitamin B5
+360.8%
Contains
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Vitamin B6
+66.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B2
+280.8%
Contains
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Vitamin B3
+23.5%
Contains
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Folate
+542.9%
Equal in Vitamin B1 - 0.085
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+100%
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Carbs
+133.6%
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Water
+19.8%
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Other
+84.6%
Equal in Fats - 0.1
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Contains
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Protein
+100%
Contains
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Carbs
+133.6%
Contains
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Water
+19.8%
Contains
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Other
+84.6%
Equal in Fats - 0.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-26.9%
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Monounsaturated Fat
+188.9%
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Polyunsaturated fat
+35.5%
Saturated Fat:
0.019 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.042 g
Contains
less
Saturated Fat
-26.9%
Contains
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Monounsaturated Fat
+188.9%
Contains
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Polyunsaturated fat
+35.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 21.44g | 9.18g |
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| Protein | 5.06g | 2.53g |
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| Fats | 0.1g | 0.1g | |
| Carbs | 21.44g | 9.18g |
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| Calories | 99kcal | 47kcal |
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| Calcium | 4mg | 44mg |
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| Iron | 0.48mg | 0.98mg |
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| Magnesium | 9mg | 42mg |
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| Phosphorus | 25mg | 57mg |
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| Potassium | 35mg | 290mg |
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| Sodium | 60mg | 4mg |
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| Zinc | 0.12mg | 0.36mg |
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| Copper | 0.008mg | 0.047mg |
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| Manganese | 0.374mg | 0.201mg |
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| Selenium | 1.5µg |
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| Vitamin A | 0IU | 450IU |
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| Vitamin A RAE | 0µg | 23µg |
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| Vitamin C | 0mg | 16.2mg |
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| Vitamin B1 | 0.094mg | 0.085mg |
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| Vitamin B2 | 0.026mg | 0.099mg |
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| Vitamin B3 | 0.51mg | 0.63mg |
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| Vitamin B5 | 0.235mg | 0.051mg |
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| Vitamin B6 | 0.04mg | 0.024mg |
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| Folate | 7µg | 45µg |
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| Tryptophan | 0.072mg | 0.029mg |
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| Threonine | 0.177mg | 0.094mg |
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| Isoleucine | 0.195mg | 0.135mg |
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| Leucine | 0.33mg | 0.18mg |
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| Lysine | 0.214mg | 0.166mg |
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| Methionine | 0.072mg | 0.036mg |
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| Phenylalanine | 0.217mg | 0.139mg |
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| Valine | 0.249mg | 0.146mg |
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| Histidine | 0.119mg | 0.082mg |
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| Saturated Fat | 0.019g | 0.026g |
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| Monounsaturated Fat | 0.026g | 0.009g |
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| Polyunsaturated fat | 0.031g | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
10%
19%
Comparison summary
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 40)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.