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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

Beans vs Soba 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.
Beans
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
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.
Beans
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% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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

All nutrients comparison - raw data values

Nutrient Beans Soba 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
Beans
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
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
Beans
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
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%

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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. Beans - 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.