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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
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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
Contains more Iron +1608.3%
Contains more Calcium +3475%
Contains more Potassium +3917.1%
Contains more Magnesium +1455.6%
Contains more Copper +11875%
Contains more Zinc +2225%
Contains more Phosphorus +1528%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +1608.3%
Contains more Calcium +3475%
Contains more Potassium +3917.1%
Contains more Magnesium +1455.6%
Contains more Copper +11875%
Contains more Zinc +2225%
Contains more Phosphorus +1528%
Contains less Sodium -60%

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
:
0
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
6
Soba
Mineral Summary Score
143
Kidney bean
7
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
30%
Soba
Carbohydrates
60%
Kidney bean
21%
Soba
Fats
4%
Kidney bean
0%
Soba

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Kidney bean Soba Opinion
Calories 333 99 Kidney bean
Protein 23.58 5.06 Kidney bean
Fats 0.83 0.1 Kidney bean
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 21.44 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 0.48 Kidney bean
Calcium 143 4 Kidney bean
Potassium 1406 35 Kidney bean
Magnesium 140 9 Kidney bean
Sugar 2.23 Soba
Fiber 24.9 Kidney bean
Copper 0.958 0.008 Kidney bean
Zinc 2.79 0.12 Kidney bean
Starch
Phosphorus 407 25 Kidney bean
Sodium 24 60 Kidney bean
Vitamin A 0 0
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.094 Kidney bean
Vitamin B2 0.219 0.026 Kidney bean
Vitamin B3 2.06 0.51 Kidney bean
Vitamin B5 0.78 0.235 Kidney bean
Vitamin B6 0.397 0.04 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 394 7 Kidney bean
Trans Fat 0 Soba
Saturated Fat 0.12 0.019 Soba
Monounsaturated Fat 0.064 0.026 Kidney bean
Polyunsaturated fat 0.457 0.031 Kidney bean
Tryptophan 0.279 0.072 Kidney bean
Threonine 0.992 0.177 Kidney bean
Isoleucine 1.041 0.195 Kidney bean
Leucine 1.882 0.33 Kidney bean
Lysine 1.618 0.214 Kidney bean
Methionine 0.355 0.072 Kidney bean
Phenylalanine 1.275 0.217 Kidney bean
Valine 1.233 0.249 Kidney bean
Histidine 0.656 0.119 Kidney bean
Fructose

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.