Kidney beans raw vs. Soba — In-Depth Nutrition Comparison
Compare
Important differences between kidney beans raw and soba
- Soba has less copper, folate, iron, phosphorus, potassium, vitamin B1, magnesium, manganese, vitamin B6, and zinc.
- Kidney beans raw's daily need coverage for copper is 106% more.
- Kidney beans raw has 56 times more folate than soba. Kidney beans raw has 394µg of folate, while soba has 7µg.
- Soba has a higher glycemic index than kidney beans raw.
The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Noodles, japanese, soba, cooked.
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.
| Contains more MagnesiumMagnesium | +1455.6% |
| Contains more CalciumCalcium | +3475% |
| Contains more PotassiumPotassium | +3917.1% |
| Contains more IronIron | +1608.3% |
| Contains more CopperCopper | +11875% |
| Contains more ZincZinc | +2225% |
| Contains more PhosphorusPhosphorus | +1528% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +173% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +462.8% |
| Contains more Vitamin B2Vitamin B2 | +742.3% |
| Contains more Vitamin B3Vitamin B3 | +303.9% |
| Contains more Vitamin B5Vitamin B5 | +231.9% |
| Contains more Vitamin B6Vitamin B6 | +892.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +5528.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
| Contains more ProteinProtein | +366% |
| Contains more FatsFats | +730% |
| Contains more CarbsCarbs | +179.9% |
| Contains more OtherOther | +882.1% |
| Contains more WaterWater | +521.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | +146.2% |
| Contains more Poly. FatPolyunsaturated fat | +1374.2% |
| Contains less Sat. FatSaturated fat | -84.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.958mg | 0.008mg | 106% |
| Fiber | 24.9g | 100% | |
| Folate | 394µg | 7µg | 97% |
| Iron | 8.2mg | 0.48mg | 97% |
| Phosphorus | 407mg | 25mg | 55% |
| Potassium | 1406mg | 35mg | 40% |
| Protein | 23.58g | 5.06g | 37% |
| Vitamin B1 | 0.529mg | 0.094mg | 36% |
| Magnesium | 140mg | 9mg | 31% |
| Manganese | 1.021mg | 0.374mg | 28% |
| Vitamin B6 | 0.397mg | 0.04mg | 27% |
| Zinc | 2.79mg | 0.12mg | 24% |
| Vitamin K | 19µg | 16% | |
| Vitamin B2 | 0.219mg | 0.026mg | 15% |
| Calcium | 143mg | 4mg | 14% |
| Carbs | 60.01g | 21.44g | 13% |
| Calories | 333kcal | 99kcal | 12% |
| Vitamin B5 | 0.78mg | 0.235mg | 11% |
| Vitamin B3 | 2.06mg | 0.51mg | 10% |
| Selenium | 3.2µg | 6% | |
| Vitamin C | 4.5mg | 0mg | 5% |
| Polyunsaturated fat | 0.457g | 0.031g | 3% |
| Sodium | 24mg | 60mg | 2% |
| Vitamin E | 0.22mg | 1% | |
| Fats | 0.83g | 0.1g | 1% |
| Net carbs | 35.11g | 21.44g | N/A |
| Sugar | 2.23g | N/A | |
| Saturated fat | 0.12g | 0.019g | 0% |
| Monounsaturated fat | 0.064g | 0.026g | 0% |
| Tryptophan | 0.279mg | 0.072mg | 0% |
| Threonine | 0.992mg | 0.177mg | 0% |
| Isoleucine | 1.041mg | 0.195mg | 0% |
| Leucine | 1.882mg | 0.33mg | 0% |
| Lysine | 1.618mg | 0.214mg | 0% |
| Methionine | 0.355mg | 0.072mg | 0% |
| Phenylalanine | 1.275mg | 0.217mg | 0% |
| Valine | 1.233mg | 0.249mg | 0% |
| Histidine | 0.656mg | 0.119mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
56%
5%
Minerals Daily Need Coverage Score
130%
10%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.101g)
Which food is cheaper?
Soba is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)