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Adzuki bean vs Soba - In-Depth Nutrition Comparison

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What are the main differences between Adzuki bean and Soba?

  • Soba has less Folate, Copper, Manganese, Iron, Phosphorus, Zinc, Potassium, Vitamin B1, Magnesium, and Vitamin B5 than Adzuki bean.
  • Adzuki bean's daily need coverage for Folate is 154% higher.
  • Adzuki bean has 137 times more Copper than Soba. Adzuki bean has 1.094mg of Copper, while Soba has 0.008mg.

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

Infographic

Adzuki 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
:
0
Soba
Contains more Iron +937.5%
Contains more Calcium +1550%
Contains more Potassium +3482.9%
Contains more Magnesium +1311.1%
Contains more Copper +13575%
Contains more Zinc +4100%
Contains more Phosphorus +1424%
Contains less Sodium -91.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +937.5%
Contains more Calcium +1550%
Contains more Potassium +3482.9%
Contains more Magnesium +1311.1%
Contains more Copper +13575%
Contains more Zinc +4100%
Contains more Phosphorus +1424%
Contains less Sodium -91.7%

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 +384%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +415.7%
Contains more Vitamin B5 +526%
Contains more Vitamin B6 +777.5%
Contains more Folate +8785.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +384%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +415.7%
Contains more Vitamin B5 +526%
Contains more Vitamin B6 +777.5%
Contains more Folate +8785.7%

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
71
Adzuki bean
6
Soba
Mineral Summary Score
134
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
119%
Adzuki bean
30%
Soba
Carbohydrates
63%
Adzuki bean
21%
Soba
Fats
2%
Adzuki bean
0%
Soba

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 Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.172g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 20)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Adzuki bean Soba Opinion
Calories 329 99 Adzuki bean
Protein 19.87 5.06 Adzuki bean
Fats 0.53 0.1 Adzuki bean
Vitamin C 0 0
Carbs 62.9 21.44 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 0.48 Adzuki bean
Calcium 66 4 Adzuki bean
Potassium 1254 35 Adzuki bean
Magnesium 127 9 Adzuki bean
Sugar
Fiber 12.7 Adzuki bean
Copper 1.094 0.008 Adzuki bean
Zinc 5.04 0.12 Adzuki bean
Starch
Phosphorus 381 25 Adzuki bean
Sodium 5 60 Adzuki bean
Vitamin A 17 0 Adzuki bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.455 0.094 Adzuki bean
Vitamin B2 0.22 0.026 Adzuki bean
Vitamin B3 2.63 0.51 Adzuki bean
Vitamin B5 1.471 0.235 Adzuki bean
Vitamin B6 0.351 0.04 Adzuki bean
Vitamin B12 0 0
Vitamin K
Folate 622 7 Adzuki bean
Trans Fat 0 Soba
Saturated Fat 0.191 0.019 Soba
Monounsaturated Fat 0.05 0.026 Adzuki bean
Polyunsaturated fat 0.113 0.031 Adzuki bean
Tryptophan 0.191 0.072 Adzuki bean
Threonine 0.674 0.177 Adzuki bean
Isoleucine 0.791 0.195 Adzuki bean
Leucine 1.668 0.33 Adzuki bean
Lysine 1.497 0.214 Adzuki bean
Methionine 0.21 0.072 Adzuki bean
Phenylalanine 1.052 0.217 Adzuki bean
Valine 1.023 0.249 Adzuki bean
Histidine 0.524 0.119 Adzuki bean
Fructose

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/173727/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.