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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.

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.
Black turtle bean
Black turtle bean
10
:
0
Soba
Soba
Contains more Calcium +3900%
Contains more Iron +1712.5%
Contains more Magnesium +1677.8%
Contains more Phosphorus +1660%
Contains more Potassium +4185.7%
Contains less Sodium -85%
Contains more Zinc +1733.3%
Contains more Copper +12400%
Contains more Manganese +167.4%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +3900%
Contains more Iron +1712.5%
Contains more Magnesium +1677.8%
Contains more Phosphorus +1660%
Contains more Potassium +4185.7%
Contains less Sodium -85%
Contains more Zinc +1733.3%
Contains more Copper +12400%
Contains more Manganese +167.4%

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.
Black turtle bean
Black turtle bean
9
:
0
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +857.4%
Contains more Vitamin B2 +642.3%
Contains more Vitamin B3 +283.3%
Contains more Vitamin B5 +282.6%
Contains more Vitamin B6 +615%
Contains more Folate +6242.9%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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 +857.4%
Contains more Vitamin B2 +642.3%
Contains more Vitamin B3 +283.3%
Contains more Vitamin B5 +282.6%
Contains more Vitamin B6 +615%
Contains more Folate +6242.9%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +1148.4%
Contains less Saturated Fat -91.8%
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +1148.4%
Contains less Saturated Fat -91.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle 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 Black turtle bean Soba Opinion
Net carbs 47.75g 21.44g Black turtle bean
Protein 21.25g 5.06g Black turtle bean
Fats 0.9g 0.1g Black turtle bean
Carbs 63.25g 21.44g Black turtle bean
Calories 339kcal 99kcal Black turtle bean
Sugar 2.12g Soba
Fiber 15.5g Black turtle bean
Calcium 160mg 4mg Black turtle bean
Iron 8.7mg 0.48mg Black turtle bean
Magnesium 160mg 9mg Black turtle bean
Phosphorus 440mg 25mg Black turtle bean
Potassium 1500mg 35mg Black turtle bean
Sodium 9mg 60mg Black turtle bean
Zinc 2.2mg 0.12mg Black turtle bean
Copper 1mg 0.008mg Black turtle bean
Manganese 1mg 0.374mg Black turtle bean
Selenium 3.2µg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.094mg Black turtle bean
Vitamin B2 0.193mg 0.026mg Black turtle bean
Vitamin B3 1.955mg 0.51mg Black turtle bean
Vitamin B5 0.899mg 0.235mg Black turtle bean
Vitamin B6 0.286mg 0.04mg Black turtle bean
Folate 444µg 7µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.072mg Black turtle bean
Threonine 0.894mg 0.177mg Black turtle bean
Isoleucine 0.938mg 0.195mg Black turtle bean
Leucine 1.697mg 0.33mg Black turtle bean
Lysine 1.459mg 0.214mg Black turtle bean
Methionine 0.32mg 0.072mg Black turtle bean
Phenylalanine 1.149mg 0.217mg Black turtle bean
Valine 1.112mg 0.249mg Black turtle bean
Histidine 0.592mg 0.119mg Black turtle bean
Saturated Fat 0.232g 0.019g Soba
Monounsaturated Fat 0.078g 0.026g Black turtle bean
Polyunsaturated fat 0.387g 0.031g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Black turtle bean
6%
Soba
Minerals Daily Need Coverage Score
135%
Black turtle bean
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.213g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
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. 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.