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  6. Bean vs. Soba

Bean vs. Soba — In-Depth Nutrition Comparison

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The main differences between Bean and Soba

  • Bean is richer than Soba in Copper, Zinc, Phosphorus, Potassium, Vitamin B6, and Magnesium.
  • Daily need coverage for Copper from Bean is 22% higher.
  • Bean contains 13 times more Calcium than Soba. Bean contains 50mg of Calcium, while Soba contains 4mg.

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

Infographic

Bean 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.
Bean
Bean
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Soba
Soba
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +1150%
Contains more PotassiumPotassium +745.7%
Contains more CopperCopper +2475%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +316%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +65.5%

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.
Bean
Bean
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Soba
Soba
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +59.6%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +18.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Soba
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 Bean Soba Opinion
Calories 105kcal 99kcal Bean
Protein 4.8g 5.06g Soba
Fats 0.4g 0.1g Bean
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 21.44g Soba
Carbs 20.49g 21.44g Soba
Magnesium 32mg 9mg Bean
Calcium 50mg 4mg Bean
Potassium 296mg 35mg Bean
Iron 0.29mg 0.48mg Soba
Sugar 7.78g Soba
Fiber 5.5g Bean
Copper 0.206mg 0.008mg Bean
Zinc 1.4mg 0.12mg Bean
Phosphorus 104mg 25mg Bean
Sodium 1mg 60mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg Bean
Manganese 0.374mg Soba
Selenium 4.5µg Bean
Vitamin B1 0.15mg 0.094mg Bean
Vitamin B2 0.06mg 0.026mg Bean
Vitamin B3 0.43mg 0.51mg Soba
Vitamin B5 0.235mg Soba
Vitamin B6 0.13mg 0.04mg Bean
Vitamin K 0.8µg Bean
Folate 24µg 7µg Bean
Choline 30.8mg Bean
Saturated Fat 0.103g 0.019g Soba
Monounsaturated Fat 0.035g 0.026g Bean
Polyunsaturated fat 0.172g 0.031g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
5%
Soba
Minerals Daily Need Coverage Score
25%
Bean
10%
Soba

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