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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
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%

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
:
0
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%
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%
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%

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.
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
Starch g g
Fructose g g
Sugar g g
Fiber 7.3g g 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
Vitamin A 6IU 0IU Adzuki bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
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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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
16
Adzuki bean
6
Soba
Mineral Summary Score
49
Adzuki 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
45%
Adzuki bean
30%
Soba
Carbohydrates
25%
Adzuki bean
21%
Soba
Fats
0%
Adzuki bean
0%
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

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. 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.