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  6. Kidney beans raw vs. Soba

Kidney beans raw vs. Soba — In-Depth Nutrition Comparison

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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

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Soba
Soba
0
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 +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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Soba 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +146.2%
Contains more Poly. FatPolyunsaturated fat +1374.2%
Contains less Sat. FatSaturated fat -84.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.