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  6. Black turtle bean vs. Soba

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
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Soba
Soba
1
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 +444.4%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +1137.1%
Contains more IronIron +493.8%
Contains more CopperCopper +3262.5%
Contains more ZincZinc +533.3%
Contains more PhosphorusPhosphorus +508%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +14.4%

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.
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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B2Vitamin B2 +115.4%
Contains more Vitamin B6Vitamin B6 +92.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.51mg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 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 +61.7%
Contains more FatsFats +250%
Contains more CarbsCarbs +13.6%
Contains more OtherOther +253.8%
Contains more WaterWater +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 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 +15.4%
Contains more Poly. FatPolyunsaturated fat +380.6%
Contains less Sat. FatSaturated Fat -78.7%

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
Calories 130kcal 99kcal Black turtle bean
Protein 8.18g 5.06g Black turtle bean
Fats 0.35g 0.1g Black turtle bean
Net carbs 16.05g 21.44g Soba
Carbs 24.35g 21.44g Black turtle bean
Magnesium 49mg 9mg Black turtle bean
Calcium 55mg 4mg Black turtle bean
Potassium 433mg 35mg Black turtle bean
Iron 2.85mg 0.48mg Black turtle bean
Sugar 0.32g Soba
Fiber 8.3g Black turtle bean
Copper 0.269mg 0.008mg Black turtle bean
Zinc 0.76mg 0.12mg Black turtle bean
Phosphorus 152mg 25mg Black turtle bean
Sodium 3mg 60mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.327mg 0.374mg Soba
Selenium 1.2µg Black turtle bean
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
Vitamin K 3.3µg Black turtle bean
Folate 86µg 7µg Black turtle bean
Choline 32.6mg Black turtle bean
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
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

Which food is preferable for your diet?

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

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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
17%
Black turtle bean
5%
Soba
Minerals Daily Need Coverage Score
42%
Black turtle bean
10%
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

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/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.