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  6. Black gram vs. Soba

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
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.
Black gram
Black gram
10
:
0
Soba
Soba
Contains more Calcium +3350%
Contains more Iron +1477.1%
Contains more Magnesium +2866.7%
Contains more Phosphorus +1416%
Contains more Potassium +2708.6%
Contains less Sodium -36.7%
Contains more Zinc +2691.7%
Contains more Copper +12162.5%
Contains more Manganese +308.3%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +3350%
Contains more Iron +1477.1%
Contains more Magnesium +2866.7%
Contains more Phosphorus +1416%
Contains more Potassium +2708.6%
Contains less Sodium -36.7%
Contains more Zinc +2691.7%
Contains more Copper +12162.5%
Contains more Manganese +308.3%

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.
Black gram
Black gram
7
:
0
Soba
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%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Soba
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Soba
Soba
Contains more Protein +398.2%
Contains more Fats +1540%
Contains more Carbs +175.1%
Contains more Other +761.5%
Contains more Water +576%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Soba
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 Protein +398.2%
Contains more Fats +1540%
Contains more Carbs +175.1%
Contains more Other +761.5%
Contains more Water +576%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +226.9%
Contains more Polyunsaturated fat +3354.8%
Contains less Saturated Fat -83.3%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +226.9%
Contains more Polyunsaturated fat +3354.8%
Contains less Saturated Fat -83.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Soba Opinion
Net carbs 40.69g 21.44g Black gram
Protein 25.21g 5.06g Black gram
Fats 1.64g 0.1g Black gram
Carbs 58.99g 21.44g Black gram
Calories 341kcal 99kcal Black gram
Fiber 18.3g Black gram
Calcium 138mg 4mg Black gram
Iron 7.57mg 0.48mg Black gram
Magnesium 267mg 9mg Black gram
Phosphorus 379mg 25mg Black gram
Potassium 983mg 35mg Black gram
Sodium 38mg 60mg Black gram
Zinc 3.35mg 0.12mg Black gram
Copper 0.981mg 0.008mg Black gram
Manganese 1.527mg 0.374mg Black gram
Selenium 8.2µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin B1 0.273mg 0.094mg Black gram
Vitamin B2 0.254mg 0.026mg Black gram
Vitamin B3 1.447mg 0.51mg Black gram
Vitamin B5 0.906mg 0.235mg Black gram
Vitamin B6 0.281mg 0.04mg Black gram
Folate 216µg 7µg Black gram
Tryptophan 0.263mg 0.072mg Black gram
Threonine 0.875mg 0.177mg Black gram
Isoleucine 1.287mg 0.195mg Black gram
Leucine 2.089mg 0.33mg Black gram
Lysine 1.674mg 0.214mg Black gram
Methionine 0.367mg 0.072mg Black gram
Phenylalanine 1.473mg 0.217mg Black gram
Valine 1.416mg 0.249mg Black gram
Histidine 0.706mg 0.119mg Black gram
Saturated Fat 0.114g 0.019g Soba
Monounsaturated Fat 0.085g 0.026g Black gram
Polyunsaturated fat 1.071g 0.031g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Black gram
6%
Soba
Minerals Daily Need Coverage Score
143%
Black gram
10%
Soba

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.