Beans vs. Soba — In-Depth Nutrition Comparison
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The main differences between beans and soba
- Beans are richer than soba in copper, zinc, phosphorus, potassium, vitamin B6, and magnesium.
- Daily need coverage for copper for beans is 22% higher.
- Beans contain 13 times more calcium than soba. Beans contain 50mg of calcium, while soba contains 4mg.
- Beans have a lower glycemic index than soba.
Food types used in this article are Beans, baked, canned, no salt added and Noodles, japanese, soba, cooked.
Infographic
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.206mg | 0.008mg | 22% |
| Fiber | 5.5g | 22% | |
| Manganese | 0.374mg | 16% | |
| Zinc | 1.4mg | 0.12mg | 12% |
| Phosphorus | 104mg | 25mg | 11% |
| Selenium | 4.5µg | 8% | |
| Potassium | 296mg | 35mg | 8% |
| Vitamin B6 | 0.13mg | 0.04mg | 7% |
| Choline | 30.8mg | 6% | |
| Vitamin B1 | 0.15mg | 0.094mg | 5% |
| Calcium | 50mg | 4mg | 5% |
| Magnesium | 32mg | 9mg | 5% |
| Vitamin B5 | 0.235mg | 5% | |
| Folate | 24µg | 7µg | 4% |
| Sodium | 1mg | 60mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin B2 | 0.06mg | 0.026mg | 3% |
| Iron | 0.29mg | 0.48mg | 2% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Polyunsaturated fat | 0.172g | 0.031g | 1% |
| Protein | 4.8g | 5.06g | 1% |
| Vitamin B3 | 0.43mg | 0.51mg | 1% |
| Calories | 105kcal | 99kcal | 0% |
| Fats | 0.4g | 0.1g | 0% |
| Carbs | 20.49g | 21.44g | 0% |
| Net carbs | 14.99g | 21.44g | N/A |
| Sugar | 7.78g | N/A | |
| Saturated fat | 0.103g | 0.019g | 0% |
| Monounsaturated fat | 0.035g | 0.026g | 0% |
| Tryptophan | 0.072mg | 0% | |
| Threonine | 0.177mg | 0% | |
| Isoleucine | 0.195mg | 0% | |
| Leucine | 0.33mg | 0% | |
| Lysine | 0.214mg | 0% | |
| Methionine | 0.072mg | 0% | |
| Phenylalanine | 0.217mg | 0% | |
| Valine | 0.249mg | 0% | |
| Histidine | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +34.6% |
| Contains more Poly. FatPolyunsaturated fat | +454.8% |
| Contains less Sat. FatSaturated fat | -81.6% |
