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Winged bean vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.203g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Soba
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winged bean Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Winged bean
4
Soba
Mineral Summary Score
46
Winged bean
5
Soba

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Iron +316.7%
Contains more Calcium +650%
Contains more Potassium +1574.3%
Contains more Magnesium +166.7%
Contains more Copper +17225%
Contains more Zinc +1058.3%
Contains more Phosphorus +80%
Contains less Sodium -41.7%
Contains more Iron +316.7%
Contains more Calcium +650%
Contains more Potassium +1574.3%
Contains more Magnesium +166.7%
Contains more Copper +17225%
Contains more Zinc +1058.3%
Contains more Phosphorus +80%
Contains less Sodium -41.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Soba
Contains more Vitamin B1 +303.2%
Contains more Vitamin B2 +473.1%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B6 +87.5%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B1 +303.2%
Contains more Vitamin B2 +473.1%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B6 +87.5%
Contains more Vitamin B5 +102.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
70%
Winged bean
30%
Soba
Carbohydrates
28%
Winged bean
21%
Soba
Fats
4%
Winged bean
0%
Soba

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winged bean Soba Opinion
Calories 148 99 Winged bean
Protein 11.6 5.06 Winged bean
Fats 0.9 0.1 Winged bean
Vitamin C 0 0
Carbs 28.1 21.44 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 0.48 Winged bean
Calcium 30 4 Winged bean
Potassium 586 35 Winged bean
Magnesium 24 9 Winged bean
Sugars
Fiber
Copper 1.386 0.008 Winged bean
Zinc 1.39 0.12 Winged bean
Starch
Phosphorus 45 25 Winged bean
Sodium 35 60 Winged bean
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.379 0.094 Winged bean
Vitamin B2 0.149 0.026 Winged bean
Vitamin B3 1.64 0.51 Winged bean
Vitamin B5 0.116 0.235 Soba
Vitamin B6 0.075 0.04 Winged bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Soba
Saturated Fat 0.222 0.019 Soba
Monounsaturated Fat 0.234 0.026 Winged bean
Polyunsaturated fat 0.174 0.031 Winged bean
Tryptophan 0.252 0.072 Winged bean
Threonine 0.451 0.177 Winged bean
Isoleucine 0.425 0.195 Winged bean
Leucine 0.64 0.33 Winged bean
Lysine 0.592 0.214 Winged bean
Methionine 0.143 0.072 Winged bean
Phenylalanine 0.451 0.217 Winged bean
Valine 0.599 0.249 Winged bean
Histidine 0.241 0.119 Winged bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.