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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 Vitamin B3Vitamin B3 | +18.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 5.5g | 22% | |
| Copper | 0.206mg | 0.008mg | 22% |
| Manganese | 0.374mg | 16% | |
| Zinc | 1.4mg | 0.12mg | 12% |
| Phosphorus | 104mg | 25mg | 11% |
| Potassium | 296mg | 35mg | 8% |
| Selenium | 4.5µg | 8% | |
| Vitamin B6 | 0.13mg | 0.04mg | 7% |
| Choline | 30.8mg | 6% | |
| Magnesium | 32mg | 9mg | 5% |
| Calcium | 50mg | 4mg | 5% |
| Vitamin B1 | 0.15mg | 0.094mg | 5% |
| Vitamin B5 | 0.235mg | 5% | |
| Folate | 24µg | 7µg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Sodium | 1mg | 60mg | 3% |
| Vitamin B2 | 0.06mg | 0.026mg | 3% |
| Iron | 0.29mg | 0.48mg | 2% |
| Protein | 4.8g | 5.06g | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin B3 | 0.43mg | 0.51mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Polyunsaturated fat | 0.172g | 0.031g | 1% |
| Calories | 105kcal | 99kcal | 0% |
| Protein per 100 calories | 4.6g | 5.1g | N/A |
| Calories per 10 g protein | 219kcal | 196kcal | N/A |
| Weight per 100 calories | 95g | 101g | N/A |
| Fats | 0.4g | 0.1g | 0% |
| Net carbs | 14.99g | 21.44g | N/A |
| Carbs | 20.49g | 21.44g | 0% |
| 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% |
~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% |
