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Yardlong bean vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Yardlong bean
Yardlong bean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Yardlong bean
Yardlong bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.086g)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Yardlong bean Soba
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yardlong 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
17
Yardlong bean
4
Soba
Mineral Summary Score
14
Yardlong 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
:
1
Soba
Contains more Calcium +1150%
Contains more Potassium +585.7%
Contains more Magnesium +388.9%
Contains more Copper +500%
Contains more Zinc +208.3%
Contains more Phosphorus +136%
Contains less Sodium -93.3%
Equal in Iron - 0.48
Contains more Calcium +1150%
Contains more Potassium +585.7%
Contains more Magnesium +388.9%
Contains more Copper +500%
Contains more Zinc +208.3%
Contains more Phosphorus +136%
Contains less Sodium -93.3%
Equal in Iron - 0.48

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
:
3
Soba
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +24.4%
Contains more Vitamin B5 +327.3%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +24.4%
Contains more Vitamin B5 +327.3%
Contains more Vitamin B6 +66.7%

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
17%
Yardlong bean
30%
Soba
Carbohydrates
8%
Yardlong bean
21%
Soba
Fats
2%
Yardlong 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 Yardlong bean Soba Opinion
Calories 47 99 Soba
Protein 2.8 5.06 Soba
Fats 0.4 0.1 Yardlong bean
Vitamin C 18.8 0 Yardlong bean
Carbs 8.35 21.44 Soba
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.48 Soba
Calcium 50 4 Yardlong bean
Potassium 240 35 Yardlong bean
Magnesium 44 9 Yardlong bean
Sugars
Fiber
Copper 0.048 0.008 Yardlong bean
Zinc 0.37 0.12 Yardlong bean
Starch
Phosphorus 59 25 Yardlong bean
Sodium 4 60 Yardlong bean
Vitamin A 865 0 Yardlong bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.107 0.094 Yardlong bean
Vitamin B2 0.11 0.026 Yardlong bean
Vitamin B3 0.41 0.51 Soba
Vitamin B5 0.055 0.235 Soba
Vitamin B6 0.024 0.04 Soba
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Soba
Saturated Fat 0.105 0.019 Soba
Monounsaturated Fat 0.036 0.026 Yardlong bean
Polyunsaturated fat 0.169 0.031 Yardlong bean
Tryptophan 0.032 0.072 Soba
Threonine 0.104 0.177 Soba
Isoleucine 0.15 0.195 Soba
Leucine 0.2 0.33 Soba
Lysine 0.184 0.214 Soba
Methionine 0.04 0.072 Soba
Phenylalanine 0.154 0.217 Soba
Valine 0.162 0.249 Soba
Histidine 0.09 0.119 Soba
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.