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Black turtle bean vs Soba - In-Depth Nutrition Comparison

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Important differences between Black turtle bean and Soba

  • Soba has less Iron, Copper, Folate, Phosphorus, Potassium, Vitamin B1, Magnesium, Zinc, and Calcium.
  • Black turtle bean's daily need coverage for Iron is 30% more.
  • Black turtle bean has 34 times more Copper than Soba. Black turtle bean has 0.269mg of Copper, while Soba has 0.008mg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Black turtle 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
Contains more Calcium +1275%
Contains more Iron +493.8%
Contains more Magnesium +444.4%
Contains more Phosphorus +508%
Contains more Potassium +1137.1%
Contains less Sodium -95%
Contains more Zinc +533.3%
Contains more Copper +3262.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +1275%
Contains more Iron +493.8%
Contains more Magnesium +444.4%
Contains more Phosphorus +508%
Contains more Potassium +1137.1%
Contains less Sodium -95%
Contains more Zinc +533.3%
Contains more Copper +3262.5%

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 +139.4%
Contains more Vitamin B2 +115.4%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +92.5%
Contains more Folate +1128.6%
Equal in Vitamin B3 - 0.51
Equal in Vitamin B5 - 0.235
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
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 +139.4%
Contains more Vitamin B2 +115.4%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +92.5%
Contains more Folate +1128.6%
Equal in Vitamin B3 - 0.51
Equal in Vitamin B5 - 0.235

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.
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 16.05g 21.44g Soba
Protein 8.18g 5.06g Black turtle bean
Fats 0.35g 0.1g Black turtle bean
Carbs 24.35g 21.44g Black turtle bean
Calories 130kcal 99kcal Black turtle bean
Starch g g
Fructose g g
Sugar 0.32g g Soba
Fiber 8.3g g Black turtle bean
Calcium 55mg 4mg Black turtle bean
Iron 2.85mg 0.48mg Black turtle bean
Magnesium 49mg 9mg Black turtle bean
Phosphorus 152mg 25mg Black turtle bean
Potassium 433mg 35mg Black turtle bean
Sodium 3mg 60mg Black turtle bean
Zinc 0.76mg 0.12mg Black turtle bean
Copper 0.269mg 0.008mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.225mg 0.094mg Black turtle bean
Vitamin B2 0.056mg 0.026mg Black turtle bean
Vitamin B3 0.527mg 0.51mg Black turtle bean
Vitamin B5 0.26mg 0.235mg Black turtle bean
Vitamin B6 0.077mg 0.04mg Black turtle bean
Folate 86µg 7µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Tryptophan 0.097mg 0.072mg Black turtle bean
Threonine 0.344mg 0.177mg Black turtle bean
Isoleucine 0.361mg 0.195mg Black turtle bean
Leucine 0.653mg 0.33mg Black turtle bean
Lysine 0.562mg 0.214mg Black turtle bean
Methionine 0.123mg 0.072mg Black turtle bean
Phenylalanine 0.442mg 0.217mg Black turtle bean
Valine 0.428mg 0.249mg Black turtle bean
Histidine 0.228mg 0.119mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.089g 0.019g Soba
Monounsaturated Fat 0.03g 0.026g Black turtle bean
Polyunsaturated fat 0.149g 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

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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
17
Black turtle bean
6
Soba
Mineral Summary Score
47
Black turtle 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
49%
Black turtle bean
30%
Soba
Carbohydrates
24%
Black turtle bean
21%
Soba
Fats
2%
Black turtle bean
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.07g)
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 - 57mg)
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

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.