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Soybean vs. Soba — In-Depth Nutrition Comparison

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The main differences between Soybean and Soba

  • Soybean is richer than Soba in Iron, Copper, Phosphorus, Vitamin B2, Manganese, Magnesium, Vitamin B6, Potassium, Folate, and Calcium.
  • Daily need coverage for Iron from Soybean is 58% higher.
  • Soybean contains 51 times more Copper than Soba. Soybean contains 0.407mg of Copper, while Soba contains 0.008mg.

Food types used in this article are Soybeans, mature cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Soybean 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.
Soybean
10
:
0
Soba
Contains more Calcium +2450%
Contains more Iron +970.8%
Contains more Magnesium +855.6%
Contains more Phosphorus +880%
Contains more Potassium +1371.4%
Contains less Sodium -98.3%
Contains more Zinc +858.3%
Contains more Copper +4987.5%
Contains more Manganese +120.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +2450%
Contains more Iron +970.8%
Contains more Magnesium +855.6%
Contains more Phosphorus +880%
Contains more Potassium +1371.4%
Contains less Sodium -98.3%
Contains more Zinc +858.3%
Contains more Copper +4987.5%
Contains more Manganese +120.3%

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.
:
2
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +64.9%
Contains more Vitamin B2 +996.2%
Contains more Vitamin B6 +485%
Contains more Folate +671.4%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +31.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +64.9%
Contains more Vitamin B2 +996.2%
Contains more Vitamin B6 +485%
Contains more Folate +671.4%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +31.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Soba
Contains more Protein +259.9%
Contains more Fats +8870%
Contains more Other +389.7%
Contains more Carbs +156.5%
Contains more Water +16.7%
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 +259.9%
Contains more Fats +8870%
Contains more Other +389.7%
Contains more Carbs +156.5%
Contains more Water +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Soba
Contains more Monounsaturated Fat +7519.2%
Contains more Polyunsaturated fat +16235.5%
Contains less Saturated Fat -98.5%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +7519.2%
Contains more Polyunsaturated fat +16235.5%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Soba Opinion
Net carbs 2.36g 21.44g Soba
Protein 18.21g 5.06g Soybean
Fats 8.97g 0.1g Soybean
Carbs 8.36g 21.44g Soba
Calories 172kcal 99kcal Soybean
Sugar 3g Soba
Fiber 6g Soybean
Calcium 102mg 4mg Soybean
Iron 5.14mg 0.48mg Soybean
Magnesium 86mg 9mg Soybean
Phosphorus 245mg 25mg Soybean
Potassium 515mg 35mg Soybean
Sodium 1mg 60mg Soybean
Zinc 1.15mg 0.12mg Soybean
Copper 0.407mg 0.008mg Soybean
Manganese 0.824mg 0.374mg Soybean
Selenium 7.3µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.094mg Soybean
Vitamin B2 0.285mg 0.026mg Soybean
Vitamin B3 0.399mg 0.51mg Soba
Vitamin B5 0.179mg 0.235mg Soba
Vitamin B6 0.234mg 0.04mg Soybean
Folate 54µg 7µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg 0.072mg Soybean
Threonine 0.723mg 0.177mg Soybean
Isoleucine 0.807mg 0.195mg Soybean
Leucine 1.355mg 0.33mg Soybean
Lysine 1.108mg 0.214mg Soybean
Methionine 0.224mg 0.072mg Soybean
Phenylalanine 0.869mg 0.217mg Soybean
Valine 0.831mg 0.249mg Soybean
Histidine 0.449mg 0.119mg Soybean
Saturated Fat 1.297g 0.019g Soba
Monounsaturated Fat 1.981g 0.026g Soybean
Polyunsaturated fat 5.064g 0.031g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
6%
Soba
Minerals Daily Need Coverage Score
75%
Soybean
10%
Soba

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.278g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $3.4)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.