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  6. Black turtle bean vs. Soba

Black turtle bean vs. Soba — In-Depth Nutrition Comparison

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Differences between black turtle bean and soba

  • Soba contains less copper, folate, iron, vitamin B1, phosphorus, potassium, magnesium, manganese, vitamin B6, and zinc than black turtle bean.
  • Black turtle bean's daily need coverage for copper is 110% higher.
  • Soba contains 63 times less folate than black turtle bean. Black turtle bean contains 444µg of folate, while soba contains 7µg.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of soba is 46.

The food types used in this comparison are Beans, black turtle, mature seeds, raw and Noodles, japanese, soba, cooked.

Infographic

Black turtle 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +1677.8%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +4185.7%
Contains more IronIron +1712.5%
Contains more CopperCopper +12400%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +1660%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +167.4%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Soba
Soba
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +857.4%
Contains more Vitamin B2Vitamin B2 +642.3%
Contains more Vitamin B3Vitamin B3 +283.3%
Contains more Vitamin B5Vitamin B5 +282.6%
Contains more Vitamin B6Vitamin B6 +615%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6242.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Soba DV% diff.
Copper 1mg 0.008mg 110%
Folate 444µg 7µg 109%
Iron 8.7mg 0.48mg 103%
Vitamin B1 0.9mg 0.094mg 67%
Fiber 15.5g 62%
Phosphorus 440mg 25mg 59%
Potassium 1500mg 35mg 43%
Magnesium 160mg 9mg 36%
Protein 21.25g 5.06g 32%
Manganese 1mg 0.374mg 27%
Vitamin B6 0.286mg 0.04mg 19%
Zinc 2.2mg 0.12mg 19%
Calcium 160mg 4mg 16%
Carbs 63.25g 21.44g 14%
Vitamin B5 0.899mg 0.235mg 13%
Vitamin B2 0.193mg 0.026mg 13%
Calories 339kcal 99kcal 12%
Vitamin B3 1.955mg 0.51mg 9%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.387g 0.031g 2%
Sodium 9mg 60mg 2%
Fats 0.9g 0.1g 1%
Saturated fat 0.232g 0.019g 1%
Vitamin E 0.21mg 1%
Net carbs 47.75g 21.44g N/A
Sugar 2.12g N/A
Monounsaturated fat 0.078g 0.026g 0%
Tryptophan 0.252mg 0.072mg 0%
Threonine 0.894mg 0.177mg 0%
Isoleucine 0.938mg 0.195mg 0%
Leucine 1.697mg 0.33mg 0%
Lysine 1.459mg 0.214mg 0%
Methionine 0.32mg 0.072mg 0%
Phenylalanine 1.149mg 0.217mg 0%
Valine 1.112mg 0.249mg 0%
Histidine 0.592mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Soba
Soba
1
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 ProteinProtein +320%
Contains more FatsFats +800%
Contains more CarbsCarbs +195%
Contains more OtherOther +823.1%
Contains more WaterWater +563.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +1148.4%
Contains less Sat. FatSaturated fat -91.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.