Cranberry beans vs. Soba — In-Depth Nutrition Comparison

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A recap on the differences between cranberry beans and soba

Soba has less folate, copper, iron, phosphorus, potassium, magnesium, vitamin B1, and zinc.
Cranberry beans covers your daily folate needs 50% more than soba.
Soba contains 29 times less copper than cranberry beans. Cranberry beans contains 0.231mg of copper, while soba contains 0.008mg.
The glycemic index of soba is higher.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cranberry beans

Soba

Contains more MagnesiumMagnesium	+455.6%
Contains more CalciumCalcium	+1150%
Contains more PotassiumPotassium	+1005.7%
Contains more IronIron	+335.4%
Contains more CopperCopper	+2787.5%
Contains more ZincZinc	+850%
Contains more PhosphorusPhosphorus	+440%
Contains less SodiumSodium	-98.3%
Contains more SeleniumSelenium	+∞%

~equal in Manganese ~0.374mg

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.

Cranberry beans

Soba

Contains more Vitamin B1Vitamin B1	+123.4%
Contains more Vitamin B2Vitamin B2	+165.4%
Contains more Vitamin B6Vitamin B6	+102.5%
Contains more FolateFolate	+2857.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.51mg

~equal in Vitamin B5 ~0.235mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	207µg	7µg	50%
Fiber	8.6g		34%
Copper	0.231mg	0.008mg	25%
Iron	2.09mg	0.48mg	20%
Phosphorus	135mg	25mg	16%
Vitamin B1	0.21mg	0.094mg	10%
Magnesium	50mg	9mg	10%
Potassium	387mg	35mg	10%
Protein	9.34g	5.06g	9%
Zinc	1.14mg	0.12mg	9%
Calcium	50mg	4mg	5%
Vitamin B2	0.069mg	0.026mg	3%
Vitamin B6	0.081mg	0.04mg	3%
Sodium	1mg	60mg	3%
Calories	136kcal	99kcal	2%
Selenium	1.3µg		2%
Fats	0.46g	0.1g	1%
Polyunsaturated fat	0.199g	0.031g	1%
Carbs	24.46g	21.44g	1%
Net carbs	15.86g	21.44g	N/A
Manganese	0.37mg	0.374mg	0%
Vitamin B3	0.515mg	0.51mg	0%
Vitamin B5	0.24mg	0.235mg	0%
Saturated fat	0.119g	0.019g	0%
Monounsaturated fat	0.04g	0.026g	0%
Tryptophan	0.111mg	0.072mg	0%
Threonine	0.393mg	0.177mg	0%
Isoleucine	0.412mg	0.195mg	0%
Leucine	0.746mg	0.33mg	0%
Lysine	0.641mg	0.214mg	0%
Methionine	0.14mg	0.072mg	0%
Phenylalanine	0.505mg	0.217mg	0%
Valine	0.489mg	0.249mg	0%
Histidine	0.26mg	0.119mg	0%