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Black gram vs Soba - In-Depth Nutrition Comparison

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How are Black gram and Soba different?

  • Black gram is higher than Soba in Copper, Iron, Magnesium, Folate, Phosphorus, Manganese, Zinc, Potassium, Vitamin B6, and Vitamin B2.
  • Black gram covers your daily need of Copper 108% more than Soba.
  • Black gram contains 31 times more Folate than Soba. Black gram contains 216µg of Folate, while Soba contains 7µg.

Mungo beans, mature seeds, raw and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Black gram 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 +1477.1%
Contains more Calcium +3350%
Contains more Potassium +2708.6%
Contains more Magnesium +2866.7%
Contains more Copper +12162.5%
Contains more Zinc +2691.7%
Contains more Phosphorus +1416%
Contains less Sodium -36.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +1477.1%
Contains more Calcium +3350%
Contains more Potassium +2708.6%
Contains more Magnesium +2866.7%
Contains more Copper +12162.5%
Contains more Zinc +2691.7%
Contains more Phosphorus +1416%
Contains less Sodium -36.7%

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 B1 +190.4%
Contains more Vitamin B2 +876.9%
Contains more Vitamin B3 +183.7%
Contains more Vitamin B5 +285.5%
Contains more Vitamin B6 +602.5%
Contains more Folate +2985.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
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 A +∞%
Contains more Vitamin B1 +190.4%
Contains more Vitamin B2 +876.9%
Contains more Vitamin B3 +183.7%
Contains more Vitamin B5 +285.5%
Contains more Vitamin B6 +602.5%
Contains more Folate +2985.7%

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
36
Black gram
6
Soba
Mineral Summary Score
149
Black gram
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
151%
Black gram
30%
Soba
Carbohydrates
59%
Black gram
21%
Soba
Fats
8%
Black gram
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.
Black gram 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
Black gram 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 - 0.095g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram 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 Black gram Soba Opinion
Calories 341 99 Black gram
Protein 25.21 5.06 Black gram
Fats 1.64 0.1 Black gram
Vitamin C 0 0
Carbs 58.99 21.44 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 0.48 Black gram
Calcium 138 4 Black gram
Potassium 983 35 Black gram
Magnesium 267 9 Black gram
Sugar
Fiber 18.3 Black gram
Copper 0.981 0.008 Black gram
Zinc 3.35 0.12 Black gram
Starch
Phosphorus 379 25 Black gram
Sodium 38 60 Black gram
Vitamin A 23 0 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.094 Black gram
Vitamin B2 0.254 0.026 Black gram
Vitamin B3 1.447 0.51 Black gram
Vitamin B5 0.906 0.235 Black gram
Vitamin B6 0.281 0.04 Black gram
Vitamin B12 0 0
Vitamin K
Folate 216 7 Black gram
Trans Fat 0 Soba
Saturated Fat 0.114 0.019 Soba
Monounsaturated Fat 0.085 0.026 Black gram
Polyunsaturated fat 1.071 0.031 Black gram
Tryptophan 0.263 0.072 Black gram
Threonine 0.875 0.177 Black gram
Isoleucine 1.287 0.195 Black gram
Leucine 2.089 0.33 Black gram
Lysine 1.674 0.214 Black gram
Methionine 0.367 0.072 Black gram
Phenylalanine 1.473 0.217 Black gram
Valine 1.416 0.249 Black gram
Histidine 0.706 0.119 Black gram
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.