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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
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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 +1712.5%
Contains more Calcium +3900%
Contains more Potassium +4185.7%
Contains more Magnesium +1677.8%
Contains more Copper +12400%
Contains more Zinc +1733.3%
Contains more Phosphorus +1660%
Contains less Sodium -85%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +1712.5%
Contains more Calcium +3900%
Contains more Potassium +4185.7%
Contains more Magnesium +1677.8%
Contains more Copper +12400%
Contains more Zinc +1733.3%
Contains more Phosphorus +1660%
Contains less Sodium -85%

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 +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%
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% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
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 +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%

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
65
Black turtle bean
6
Soba
Mineral Summary Score
150
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
128%
Black turtle bean
30%
Soba
Carbohydrates
63%
Black turtle bean
21%
Soba
Fats
4%
Black turtle 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.
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

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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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)

All nutrients comparison - raw data values

Nutrient Black turtle bean Soba Opinion
Calories 339 99 Black turtle bean
Protein 21.25 5.06 Black turtle bean
Fats 0.9 0.1 Black turtle bean
Vitamin C 0 0
Carbs 63.25 21.44 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 0.48 Black turtle bean
Calcium 160 4 Black turtle bean
Potassium 1500 35 Black turtle bean
Magnesium 160 9 Black turtle bean
Sugar 2.12 Soba
Fiber 15.5 Black turtle bean
Copper 1 0.008 Black turtle bean
Zinc 2.2 0.12 Black turtle bean
Starch
Phosphorus 440 25 Black turtle bean
Sodium 9 60 Black turtle bean
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.094 Black turtle bean
Vitamin B2 0.193 0.026 Black turtle bean
Vitamin B3 1.955 0.51 Black turtle bean
Vitamin B5 0.899 0.235 Black turtle bean
Vitamin B6 0.286 0.04 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 444 7 Black turtle bean
Trans Fat 0 Soba
Saturated Fat 0.232 0.019 Soba
Monounsaturated Fat 0.078 0.026 Black turtle bean
Polyunsaturated fat 0.387 0.031 Black turtle bean
Tryptophan 0.252 0.072 Black turtle bean
Threonine 0.894 0.177 Black turtle bean
Isoleucine 0.938 0.195 Black turtle bean
Leucine 1.697 0.33 Black turtle bean
Lysine 1.459 0.214 Black turtle bean
Methionine 0.32 0.072 Black turtle bean
Phenylalanine 1.149 0.217 Black turtle bean
Valine 1.112 0.249 Black turtle bean
Histidine 0.592 0.119 Black turtle 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. 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.