Black gram vs. Soba — In-Depth Nutrition Comparison
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How are black gram and soba different?
- Black gram has more folate, phosphorus, iron, copper, magnesium, zinc, vitamin B3, and potassium than soba.
- Daily need coverage for folate for black gram is 22% higher.
- Black gram contains 17 times more copper than soba. While black gram contains 0.139mg of copper, soba contains only 0.008mg.
Mungo beans, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +600% |
| Contains more CalciumCalcium | +1225% |
| Contains more PotassiumPotassium | +560% |
| Contains more IronIron | +264.6% |
| Contains more CopperCopper | +1637.5% |
| Contains more ZincZinc | +591.7% |
| Contains more PhosphorusPhosphorus | +524% |
| Contains less SodiumSodium | -88.3% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +59.6% |
| Contains more Vitamin B2Vitamin B2 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +194.1% |
| Contains more Vitamin B5Vitamin B5 | +84.3% |
| Contains more Vitamin B6Vitamin B6 | +45% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1242.9% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 6.4g | 26% | |
| Folate | 94µg | 7µg | 22% |
| Phosphorus | 156mg | 25mg | 19% |
| Iron | 1.75mg | 0.48mg | 16% |
| Copper | 0.139mg | 0.008mg | 15% |
| Magnesium | 63mg | 9mg | 13% |
| Vitamin B3 | 1.5mg | 0.51mg | 6% |
| Potassium | 231mg | 35mg | 6% |
| Zinc | 0.83mg | 0.12mg | 6% |
| Protein | 7.54g | 5.06g | 5% |
| Selenium | 2.5µg | 5% | |
| Vitamin B1 | 0.15mg | 0.094mg | 5% |
| Choline | 29.6mg | 5% | |
| Calcium | 53mg | 4mg | 5% |
| Vitamin B2 | 0.075mg | 0.026mg | 4% |
| Vitamin B5 | 0.433mg | 0.235mg | 4% |
| Vitamin K | 2.7µg | 2% | |
| Sodium | 7mg | 60mg | 2% |
| Manganese | 0.412mg | 0.374mg | 2% |
| Polyunsaturated fat | 0.359g | 0.031g | 2% |
| Carbs | 18.34g | 21.44g | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin C | 1mg | 0mg | 1% |
| Fats | 0.55g | 0.1g | 1% |
| Vitamin B6 | 0.058mg | 0.04mg | 1% |
| Calories | 105kcal | 99kcal | 0% |
| Net carbs | 11.94g | 21.44g | N/A |
| Sugar | 2.01g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Saturated fat | 0.038g | 0.019g | 0% |
| Monounsaturated fat | 0.029g | 0.026g | 0% |
| Tryptophan | 0.078mg | 0.072mg | 0% |
| Threonine | 0.262mg | 0.177mg | 0% |
| Isoleucine | 0.385mg | 0.195mg | 0% |
| Leucine | 0.625mg | 0.33mg | 0% |
| Lysine | 0.5mg | 0.214mg | 0% |
| Methionine | 0.11mg | 0.072mg | 0% |
| Phenylalanine | 0.44mg | 0.217mg | 0% |
| Valine | 0.423mg | 0.249mg | 0% |
| Histidine | 0.211mg | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.54 g
Fats:
0.55 g
Carbs:
18.34 g
Water:
72.51 g
Other:
1.06 g
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
| Contains more ProteinProtein | +49% |
| Contains more FatsFats | +450% |
| Contains more OtherOther | +171.8% |
| Contains more CarbsCarbs | +16.9% |
~equal in
Water
~73.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.029 g
Polyunsaturated fat:
Poly. Fat
0.359 g
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 | +11.5% |
| Contains more Poly. FatPolyunsaturated fat | +1058.1% |
| Contains less Sat. FatSaturated fat | -50% |
