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Navy bean vs Soba - In-Depth Nutrition Comparison

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Differences between Navy bean and Soba

  • Navy bean has more Copper, Folate, Vitamin B1, Magnesium, Iron, Vitamin B2, Vitamin B5, Vitamin B6, and Phosphorus, while Soba has more Vitamin C.
  • Navy bean's daily need coverage for Copper is 39% higher.
  • Soba contains 19 times less Folate than Navy bean. Navy bean contains 132µg of Folate, while Soba contains 7µg.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Noodles, japanese, soba, cooked.

Infographic

Navy 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
:
0
Soba
Contains more Iron +302.1%
Contains more Calcium +275%
Contains more Potassium +777.1%
Contains more Magnesium +1022.2%
Contains more Copper +4350%
Contains more Zinc +641.7%
Contains more Phosphorus +300%
Contains less Sodium -78.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +302.1%
Contains more Calcium +275%
Contains more Potassium +777.1%
Contains more Magnesium +1022.2%
Contains more Copper +4350%
Contains more Zinc +641.7%
Contains more Phosphorus +300%
Contains less Sodium -78.3%

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 A +∞%
Contains more Vitamin B1 +314.9%
Contains more Vitamin B2 +726.9%
Contains more Vitamin B3 +139.2%
Contains more Vitamin B5 +251.1%
Contains more Vitamin B6 +377.5%
Contains more Folate +1785.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
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 A +∞%
Contains more Vitamin B1 +314.9%
Contains more Vitamin B2 +726.9%
Contains more Vitamin B3 +139.2%
Contains more Vitamin B5 +251.1%
Contains more Vitamin B6 +377.5%
Contains more Folate +1785.7%

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
35
Navy bean
6
Soba
Mineral Summary Score
45
Navy 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
37%
Navy bean
30%
Soba
Carbohydrates
13%
Navy bean
21%
Soba
Fats
3%
Navy 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.
Navy bean Soba
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
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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 Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.3)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Navy bean Soba Opinion
Calories 67 99 Soba
Protein 6.15 5.06 Navy bean
Fats 0.7 0.1 Navy bean
Vitamin C 18.8 0 Navy bean
Carbs 13.05 21.44 Soba
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 0.48 Navy bean
Calcium 15 4 Navy bean
Potassium 307 35 Navy bean
Magnesium 101 9 Navy bean
Sugar
Fiber
Copper 0.356 0.008 Navy bean
Zinc 0.89 0.12 Navy bean
Starch
Phosphorus 100 25 Navy bean
Sodium 13 60 Navy bean
Vitamin A 4 0 Navy bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.39 0.094 Navy bean
Vitamin B2 0.215 0.026 Navy bean
Vitamin B3 1.22 0.51 Navy bean
Vitamin B5 0.825 0.235 Navy bean
Vitamin B6 0.191 0.04 Navy bean
Vitamin B12 0 0
Vitamin K
Folate 132 7 Navy bean
Trans Fat 0 Soba
Saturated Fat 0.085 0.019 Soba
Monounsaturated Fat 0.052 0.026 Navy bean
Polyunsaturated fat 0.407 0.031 Navy bean
Tryptophan 0.064 0.072 Soba
Threonine 0.258 0.177 Navy bean
Isoleucine 0.273 0.195 Navy bean
Leucine 0.442 0.33 Navy bean
Lysine 0.35 0.214 Navy bean
Methionine 0.064 0.072 Soba
Phenylalanine 0.31 0.217 Navy bean
Valine 0.316 0.249 Navy bean
Histidine 0.172 0.119 Navy 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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.