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  6. Kidney beans vs. Soba

Kidney beans vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between kidney beans and soba

  • Soba has less folate, copper, iron, phosphorus, potassium, zinc, magnesium, vitamin B6, and vitamin B1 than kidney beans.
  • Kidney beans covers your daily need for folate, 31% more than soba.
  • Kidney beans has 27 times more copper than soba. While kidney beans has 0.216mg of copper, soba has only 0.008mg.
  • The glycemic index of soba is higher.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +366.7%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +1057.1%
Contains more IronIron +362.5%
Contains more CopperCopper +2600%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +452%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +15%
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 +70.2%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +13.3%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1757.1%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Soba DV% diff.
Folate 130µg 7µg 31%
Fiber 6.4g 26%
Copper 0.216mg 0.008mg 23%
Iron 2.22mg 0.48mg 22%
Phosphorus 138mg 25mg 16%
Potassium 405mg 35mg 11%
Zinc 1mg 0.12mg 8%
Magnesium 42mg 9mg 8%
Vitamin K 8.4µg 7%
Protein 8.67g 5.06g 7%
Vitamin B1 0.16mg 0.094mg 6%
Vitamin B6 0.12mg 0.04mg 6%
Choline 30.5mg 6%
Calcium 35mg 4mg 3%
Sodium 1mg 60mg 3%
Polyunsaturated fat 0.278g 0.031g 2%
Vitamin B2 0.058mg 0.026mg 2%
Manganese 0.43mg 0.374mg 2%
Selenium 1.1µg 2%
Calories 127kcal 99kcal 1%
Fats 0.5g 0.1g 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 16.4g 21.44g N/A
Carbs 22.8g 21.44g 0%
Sugar 0.32g N/A
Vitamin E 0.03mg 0%
Vitamin B3 0.578mg 0.51mg 0%
Vitamin B5 0.22mg 0.235mg 0%
Saturated fat 0.073g 0.019g 0%
Monounsaturated fat 0.039g 0.026g 0%
Tryptophan 0.104mg 0.072mg 0%
Threonine 0.319mg 0.177mg 0%
Isoleucine 0.41mg 0.195mg 0%
Leucine 0.736mg 0.33mg 0%
Lysine 0.607mg 0.214mg 0%
Methionine 0.113mg 0.072mg 0%
Phenylalanine 0.511mg 0.217mg 0%
Valine 0.5mg 0.249mg 0%
Histidine 0.238mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +71.3%
Contains more FatsFats +400%
Contains more OtherOther +179.5%
~equal in Carbs ~21.44g
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 +50%
Contains more Poly. FatPolyunsaturated fat +796.8%
Contains less Sat. FatSaturated fat -74%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.