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Kidney bean vs Soba - In-Depth Nutrition Comparison

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Important differences between Kidney bean and Soba

  • Soba has less Copper, Folate, Iron, Phosphorus, Potassium, Vitamin B1, Magnesium, Manganese, Vitamin B6, and Zinc.
  • Kidney bean's daily need coverage for Copper is 106% more.
  • Kidney bean has 56 times more Folate than Soba. Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
8
:
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%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
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%

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
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +1374.2%
Contains less Saturated Fat -84.2%
Kidney bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney 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

All nutrients comparison - raw data values

Nutrient Kidney bean Soba Opinion
Net carbs 35.11g 21.44g Kidney bean
Protein 23.58g 5.06g Kidney bean
Fats 0.83g 0.1g Kidney bean
Carbs 60.01g 21.44g Kidney bean
Calories 333kcal 99kcal Kidney bean
Sugar 2.23g Soba
Fiber 24.9g Kidney bean
Calcium 143mg 4mg Kidney bean
Iron 8.2mg 0.48mg Kidney bean
Magnesium 140mg 9mg Kidney bean
Phosphorus 407mg 25mg Kidney bean
Potassium 1406mg 35mg Kidney bean
Sodium 24mg 60mg Kidney bean
Zinc 2.79mg 0.12mg Kidney bean
Copper 0.958mg 0.008mg Kidney bean
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.094mg Kidney bean
Vitamin B2 0.219mg 0.026mg Kidney bean
Vitamin B3 2.06mg 0.51mg Kidney bean
Vitamin B5 0.78mg 0.235mg Kidney bean
Vitamin B6 0.397mg 0.04mg Kidney bean
Folate 394µg 7µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.072mg Kidney bean
Threonine 0.992mg 0.177mg Kidney bean
Isoleucine 1.041mg 0.195mg Kidney bean
Leucine 1.882mg 0.33mg Kidney bean
Lysine 1.618mg 0.214mg Kidney bean
Methionine 0.355mg 0.072mg Kidney bean
Phenylalanine 1.275mg 0.217mg Kidney bean
Valine 1.233mg 0.249mg Kidney bean
Histidine 0.656mg 0.119mg Kidney bean
Saturated Fat 0.12g 0.019g Soba
Monounsaturated Fat 0.064g 0.026g Kidney bean
Polyunsaturated fat 0.457g 0.031g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
6%
Soba
Minerals Daily Need Coverage Score
143%
Kidney bean
7%
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 bean
Kidney bean contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney bean - 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.