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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.

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.
Kidney beans raw
Kidney beans raw
10
:
0
Soba
Soba
Contains more Calcium +3475%
Contains more Iron +1608.3%
Contains more Magnesium +1455.6%
Contains more Phosphorus +1528%
Contains more Potassium +3917.1%
Contains less Sodium -60%
Contains more Zinc +2225%
Contains more Copper +11875%
Contains more Manganese +173%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +3475%
Contains more Iron +1608.3%
Contains more Magnesium +1455.6%
Contains more Phosphorus +1528%
Contains more Potassium +3917.1%
Contains less Sodium -60%
Contains more Zinc +2225%
Contains more Copper +11875%
Contains more Manganese +173%

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.
Kidney beans raw
Kidney beans raw
9
:
0
Soba
Soba
Contains more Vitamin C +∞%
Contains more Vitamin B1 +462.8%
Contains more Vitamin B2 +742.3%
Contains more Vitamin B3 +303.9%
Contains more Vitamin B5 +231.9%
Contains more Vitamin B6 +892.5%
Contains more Folate +5528.6%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +462.8%
Contains more Vitamin B2 +742.3%
Contains more Vitamin B3 +303.9%
Contains more Vitamin B5 +231.9%
Contains more Vitamin B6 +892.5%
Contains more Folate +5528.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Soba
Soba
Contains more Protein +366%
Contains more Fats +730%
Contains more Carbs +179.9%
Contains more Other +882.1%
Contains more Water +521.4%
Kidney beans raw
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
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 Protein +366%
Contains more Fats +730%
Contains more Carbs +179.9%
Contains more Other +882.1%
Contains more Water +521.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +1374.2%
Contains less Saturated Fat -84.2%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +1374.2%
Contains less Saturated 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.
Kidney beans raw 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 Kidney beans raw Soba Opinion
Net carbs 35.11g 21.44g Kidney beans raw
Protein 23.58g 5.06g Kidney beans raw
Fats 0.83g 0.1g Kidney beans raw
Carbs 60.01g 21.44g Kidney beans raw
Calories 333kcal 99kcal Kidney beans raw
Sugar 2.23g Soba
Fiber 24.9g Kidney beans raw
Calcium 143mg 4mg Kidney beans raw
Iron 8.2mg 0.48mg Kidney beans raw
Magnesium 140mg 9mg Kidney beans raw
Phosphorus 407mg 25mg Kidney beans raw
Potassium 1406mg 35mg Kidney beans raw
Sodium 24mg 60mg Kidney beans raw
Zinc 2.79mg 0.12mg Kidney beans raw
Copper 0.958mg 0.008mg Kidney beans raw
Manganese 1.021mg 0.374mg Kidney beans raw
Selenium 3.2µg Kidney beans raw
Vitamin E 0.22mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.094mg Kidney beans raw
Vitamin B2 0.219mg 0.026mg Kidney beans raw
Vitamin B3 2.06mg 0.51mg Kidney beans raw
Vitamin B5 0.78mg 0.235mg Kidney beans raw
Vitamin B6 0.397mg 0.04mg Kidney beans raw
Folate 394µg 7µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.279mg 0.072mg Kidney beans raw
Threonine 0.992mg 0.177mg Kidney beans raw
Isoleucine 1.041mg 0.195mg Kidney beans raw
Leucine 1.882mg 0.33mg Kidney beans raw
Lysine 1.618mg 0.214mg Kidney beans raw
Methionine 0.355mg 0.072mg Kidney beans raw
Phenylalanine 1.275mg 0.217mg Kidney beans raw
Valine 1.233mg 0.249mg Kidney beans raw
Histidine 0.656mg 0.119mg Kidney beans raw
Saturated Fat 0.12g 0.019g Soba
Monounsaturated Fat 0.064g 0.026g Kidney beans raw
Polyunsaturated fat 0.457g 0.031g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
6%
Soba
Minerals Daily Need Coverage Score
130%
Kidney beans raw
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.101g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw 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. 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.