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Green bean vs Soba - In-Depth Nutrition Comparison

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What are the differences between Green bean and Soba?

  • Green bean is higher in Vitamin B6, Iron, Copper, Folate, Vitamin B2, and Potassium, yet Soba is higher in Vitamin C, and Manganese.
  • Green bean's daily need coverage for Vitamin C is 14% more.
  • Green bean has 9 times more Calcium than Soba. While Green bean has 37mg of Calcium, Soba has only 4mg.

We used Beans, snap, green, raw and Noodles, japanese, soba, cooked types in this article.

Infographic

Green 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 Calcium +825%
Contains more Iron +114.6%
Contains more Magnesium +177.8%
Contains more Phosphorus +52%
Contains more Potassium +502.9%
Contains less Sodium -90%
Contains more Zinc +100%
Contains more Copper +762.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +825%
Contains more Iron +114.6%
Contains more Magnesium +177.8%
Contains more Phosphorus +52%
Contains more Potassium +502.9%
Contains less Sodium -90%
Contains more Zinc +100%
Contains more Copper +762.5%

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
:
2
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B6 +252.5%
Contains more Folate +371.4%
Contains more Vitamin B1 +14.6%
Equal in Vitamin B5 - 0.235
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 B2 +300%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B6 +252.5%
Contains more Folate +371.4%
Contains more Vitamin B1 +14.6%
Equal in Vitamin B5 - 0.235

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.
Green 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

All nutrients comparison - raw data values

Nutrient Green bean Soba Opinion
Net carbs 4.27g 21.44g Soba
Protein 1.83g 5.06g Soba
Fats 0.22g 0.1g Green bean
Carbs 6.97g 21.44g Soba
Calories 31kcal 99kcal Soba
Starch 0.88g g Green bean
Fructose 1.39g g Green bean
Sugar 3.26g g Soba
Fiber 2.7g g Green bean
Calcium 37mg 4mg Green bean
Iron 1.03mg 0.48mg Green bean
Magnesium 25mg 9mg Green bean
Phosphorus 38mg 25mg Green bean
Potassium 211mg 35mg Green bean
Sodium 6mg 60mg Green bean
Zinc 0.24mg 0.12mg Green bean
Copper 0.069mg 0.008mg Green bean
Vitamin A 690IU 0IU Green bean
Vitamin E 0.41mg mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.094mg Soba
Vitamin B2 0.104mg 0.026mg Green bean
Vitamin B3 0.734mg 0.51mg Green bean
Vitamin B5 0.225mg 0.235mg Soba
Vitamin B6 0.141mg 0.04mg Green bean
Folate 33µg 7µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 43µg µg Green bean
Tryptophan 0.019mg 0.072mg Soba
Threonine 0.079mg 0.177mg Soba
Isoleucine 0.066mg 0.195mg Soba
Leucine 0.112mg 0.33mg Soba
Lysine 0.088mg 0.214mg Soba
Methionine 0.022mg 0.072mg Soba
Phenylalanine 0.067mg 0.217mg Soba
Valine 0.09mg 0.249mg Soba
Histidine 0.034mg 0.119mg Soba
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.05g 0.019g Soba
Monounsaturated Fat 0.01g 0.026g Soba
Polyunsaturated fat 0.113g 0.031g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
27
Green bean
6
Soba
Mineral Summary Score
17
Green 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
11%
Green bean
30%
Soba
Carbohydrates
7%
Green bean
21%
Soba
Fats
1%
Green bean
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 3.26g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.031g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.