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  6. Navy beans vs. Soba

Navy beans vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between navy beans and soba

  • Soba has less folate, iron, copper, phosphorus, vitamin B1, magnesium, potassium, zinc, vitamin B6, and manganese than navy beans.
  • Navy beans cover your daily need for folate, 33% more than soba.
  • Navy beans have 26 times more copper than soba. While navy beans have 0.21mg of copper, soba has only 0.008mg.

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

Infographic

Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +488.9%
Contains more CalciumCalcium +1625%
Contains more PotassiumPotassium +1011.4%
Contains more IronIron +391.7%
Contains more CopperCopper +2525%
Contains more ZincZinc +758.3%
Contains more PhosphorusPhosphorus +476%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +40.9%
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +152.1%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +245%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1900%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Soba DV% diff.
Fiber 10.5g 42%
Folate 140µg 7µg 33%
Iron 2.36mg 0.48mg 24%
Copper 0.21mg 0.008mg 22%
Phosphorus 144mg 25mg 17%
Vitamin B1 0.237mg 0.094mg 12%
Magnesium 53mg 9mg 10%
Potassium 389mg 35mg 10%
Vitamin B6 0.138mg 0.04mg 8%
Choline 44.7mg 8%
Zinc 1.03mg 0.12mg 8%
Calcium 69mg 4mg 7%
Manganese 0.527mg 0.374mg 7%
Starch 15.4g 6%
Protein 8.23g 5.06g 6%
Selenium 2.9µg 5%
Vitamin B2 0.066mg 0.026mg 3%
Polyunsaturated fat 0.49g 0.031g 3%
Sodium 0mg 60mg 3%
Calories 140kcal 99kcal 2%
Carbs 26.05g 21.44g 2%
Fats 0.62g 0.1g 1%
Vitamin B3 0.649mg 0.51mg 1%
Vitamin B5 0.266mg 0.235mg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 15.55g 21.44g N/A
Sugar 0.37g N/A
Vitamin E 0.01mg 0%
Saturated fat 0.098g 0.019g 0%
Monounsaturated fat 0.142g 0.026g 0%
Tryptophan 0.1mg 0.072mg 0%
Threonine 0.289mg 0.177mg 0%
Isoleucine 0.387mg 0.195mg 0%
Leucine 0.7mg 0.33mg 0%
Lysine 0.52mg 0.214mg 0%
Methionine 0.111mg 0.072mg 0%
Phenylalanine 0.471mg 0.217mg 0%
Valine 0.504mg 0.249mg 0%
Histidine 0.206mg 0.119mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +62.6%
Contains more FatsFats +520%
Contains more CarbsCarbs +21.5%
Contains more OtherOther +230.8%
Contains more WaterWater +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 +446.2%
Contains more Poly. FatPolyunsaturated fat +1480.6%
Contains less Sat. FatSaturated fat -80.6%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.