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Bean vs Soba - In-Depth Nutrition Comparison

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What are the differences between Bean and Soba?

  • Bean is richer than Soba in Folate, Copper, Iron, Phosphorus, Vitamin B1, Potassium, Magnesium, Manganese, Vitamin B6, and Zinc.
  • Bean's daily need coverage for Folate is 130% more.
  • Bean has 112 times more Copper than Soba. While Bean has 0.893mg of Copper, Soba has only 0.008mg.

We used Beans, pinto, mature seeds, raw and Noodles, japanese, soba, cooked types in this article.

Infographic

Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
0
Soba
Contains more Calcium +2725%
Contains more Iron +956.3%
Contains more Magnesium +1855.6%
Contains more Phosphorus +1544%
Contains more Potassium +3880%
Contains less Sodium -80%
Contains more Zinc +1800%
Contains more Copper +11062.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +2725%
Contains more Iron +956.3%
Contains more Magnesium +1855.6%
Contains more Phosphorus +1544%
Contains more Potassium +3880%
Contains less Sodium -80%
Contains more Zinc +1800%
Contains more Copper +11062.5%

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
Bean
9
:
0
Soba
Contains more Vitamin C +∞%
Contains more Vitamin B1 +658.5%
Contains more Vitamin B2 +715.4%
Contains more Vitamin B3 +130.2%
Contains more Vitamin B5 +234%
Contains more Vitamin B6 +1085%
Contains more Folate +7400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +658.5%
Contains more Vitamin B2 +715.4%
Contains more Vitamin B3 +130.2%
Contains more Vitamin B5 +234%
Contains more Vitamin B6 +1085%
Contains more Folate +7400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 47.05g 21.44g Bean
Protein 21.42g 5.06g Bean
Fats 1.23g 0.1g Bean
Carbs 62.55g 21.44g Bean
Calories 347kcal 99kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Soba
Fiber 15.5g g Bean
Calcium 113mg 4mg Bean
Iron 5.07mg 0.48mg Bean
Magnesium 176mg 9mg Bean
Phosphorus 411mg 25mg Bean
Potassium 1393mg 35mg Bean
Sodium 12mg 60mg Bean
Zinc 2.28mg 0.12mg Bean
Copper 0.893mg 0.008mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.094mg Bean
Vitamin B2 0.212mg 0.026mg Bean
Vitamin B3 1.174mg 0.51mg Bean
Vitamin B5 0.785mg 0.235mg Bean
Vitamin B6 0.474mg 0.04mg Bean
Folate 525µg 7µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg 0.072mg Bean
Threonine 0.81mg 0.177mg Bean
Isoleucine 0.871mg 0.195mg Bean
Leucine 1.558mg 0.33mg Bean
Lysine 1.356mg 0.214mg Bean
Methionine 0.259mg 0.072mg Bean
Phenylalanine 1.095mg 0.217mg Bean
Valine 0.998mg 0.249mg Bean
Histidine 0.556mg 0.119mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.235g 0.019g Soba
Monounsaturated Fat 0.229g 0.026g Bean
Polyunsaturated fat 0.407g 0.031g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
6
Soba
Mineral Summary Score
126
Bean
7
Soba

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 food.
Protein
129%
Bean
30%
Soba
Carbohydrates
63%
Bean
21%
Soba
Fats
6%
Bean
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.216g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 48mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.