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  6. Adzuki bean vs. Soba

Adzuki bean vs. Soba — In-Depth Nutrition Comparison

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What are the differences between Adzuki bean and Soba?

  • Adzuki bean is richer than Soba in Copper, Folate, Phosphorus, Iron, Zinc, Potassium, Magnesium, and Manganese.
  • Adzuki bean's daily need coverage for Copper is 32% more.
  • Adzuki bean has 17 times more Folate than Soba. While Adzuki bean has 121µg of Folate, Soba has only 7µg.

We used Beans, adzuki, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked types in this article.

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
10
:
0
Soba
Soba
Contains more Calcium +600%
Contains more Iron +316.7%
Contains more Magnesium +477.8%
Contains more Phosphorus +572%
Contains more Potassium +1420%
Contains less Sodium -86.7%
Contains more Zinc +1375%
Contains more Copper +3625%
Contains more Manganese +53.2%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +600%
Contains more Iron +316.7%
Contains more Magnesium +477.8%
Contains more Phosphorus +572%
Contains more Potassium +1420%
Contains less Sodium -86.7%
Contains more Zinc +1375%
Contains more Copper +3625%
Contains more Manganese +53.2%

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.
Adzuki bean
Adzuki bean
7
:
0
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B2 +146.2%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +83%
Contains more Vitamin B6 +140%
Contains more Folate +1628.6%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Soba
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 A +∞%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B2 +146.2%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B5 +83%
Contains more Vitamin B6 +140%
Contains more Folate +1628.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
1
Soba
Soba
Contains more Protein +48.6%
Contains more Carbs +15.5%
Contains more Other +238.5%
Contains more Water +10.1%
Equal in Fats - 0.1
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Soba
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 Protein +48.6%
Contains more Carbs +15.5%
Contains more Other +238.5%
Contains more Water +10.1%
Equal in Fats - 0.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
0
:
3
Soba
Soba
Contains less Saturated Fat -47.2%
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +47.6%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -47.2%
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +47.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Soba
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Soba Opinion
Net carbs 17.47g 21.44g Soba
Protein 7.52g 5.06g Adzuki bean
Fats 0.1g 0.1g
Carbs 24.77g 21.44g Adzuki bean
Calories 128kcal 99kcal Adzuki bean
Fiber 7.3g Adzuki bean
Calcium 28mg 4mg Adzuki bean
Iron 2mg 0.48mg Adzuki bean
Magnesium 52mg 9mg Adzuki bean
Phosphorus 168mg 25mg Adzuki bean
Potassium 532mg 35mg Adzuki bean
Sodium 8mg 60mg Adzuki bean
Zinc 1.77mg 0.12mg Adzuki bean
Copper 0.298mg 0.008mg Adzuki bean
Manganese 0.573mg 0.374mg Adzuki bean
Selenium 1.2µg Adzuki bean
Vitamin A 6IU 0IU Adzuki bean
Vitamin B1 0.115mg 0.094mg Adzuki bean
Vitamin B2 0.064mg 0.026mg Adzuki bean
Vitamin B3 0.717mg 0.51mg Adzuki bean
Vitamin B5 0.43mg 0.235mg Adzuki bean
Vitamin B6 0.096mg 0.04mg Adzuki bean
Folate 121µg 7µg Adzuki bean
Tryptophan 0.072mg 0.072mg
Threonine 0.255mg 0.177mg Adzuki bean
Isoleucine 0.3mg 0.195mg Adzuki bean
Leucine 0.632mg 0.33mg Adzuki bean
Lysine 0.567mg 0.214mg Adzuki bean
Methionine 0.079mg 0.072mg Adzuki bean
Phenylalanine 0.398mg 0.217mg Adzuki bean
Valine 0.387mg 0.249mg Adzuki bean
Histidine 0.198mg 0.119mg Adzuki bean
Saturated Fat 0.036g 0.019g Soba
Monounsaturated Fat 0.009g 0.026g Soba
Polyunsaturated fat 0.021g 0.031g Soba

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Soba
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
16%
Adzuki bean
6%
Soba
Minerals Daily Need Coverage Score
47%
Adzuki bean
10%
Soba

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.