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

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

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.