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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 has more Folate, Phosphorus, Iron, Copper, Magnesium, Zinc, Vitamin B3, and Potassium than Soba.
  • Daily need coverage for Folate from 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

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 +1225%
Contains more Iron +264.6%
Contains more Magnesium +600%
Contains more Phosphorus +524%
Contains more Potassium +560%
Contains less Sodium -88.3%
Contains more Zinc +591.7%
Contains more Copper +1637.5%
Contains more Manganese +10.2%
Equal in Manganese - 0.374
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +1225%
Contains more Iron +264.6%
Contains more Magnesium +600%
Contains more Phosphorus +524%
Contains more Potassium +560%
Contains less Sodium -88.3%
Contains more Zinc +591.7%
Contains more Copper +1637.5%
Contains more Manganese +10.2%
Equal in Manganese - 0.374

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
10
:
0
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B5 +84.3%
Contains more Vitamin B6 +45%
Contains more Folate +1242.9%
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% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
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 C +∞%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +194.1%
Contains more Vitamin B5 +84.3%
Contains more Vitamin B6 +45%
Contains more Folate +1242.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Soba
Soba
Contains more Protein +49%
Contains more Fats +450%
Contains more Other +171.8%
Contains more Carbs +16.9%
Equal in Water - 73.01
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 +49%
Contains more Fats +450%
Contains more Other +171.8%
Contains more Carbs +16.9%
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +11.5%
Contains more Polyunsaturated fat +1058.1%
Contains less Saturated Fat -50%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +11.5%
Contains more Polyunsaturated fat +1058.1%
Contains less Saturated Fat -50%

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 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 Black gram Soba Opinion
Net carbs 11.94g 21.44g Soba
Protein 7.54g 5.06g Black gram
Fats 0.55g 0.1g Black gram
Carbs 18.34g 21.44g Soba
Calories 105kcal 99kcal Black gram
Sugar 2.01g Soba
Fiber 6.4g Black gram
Calcium 53mg 4mg Black gram
Iron 1.75mg 0.48mg Black gram
Magnesium 63mg 9mg Black gram
Phosphorus 156mg 25mg Black gram
Potassium 231mg 35mg Black gram
Sodium 7mg 60mg Black gram
Zinc 0.83mg 0.12mg Black gram
Copper 0.139mg 0.008mg Black gram
Manganese 0.412mg 0.374mg Black gram
Selenium 2.5µg Black gram
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.094mg Black gram
Vitamin B2 0.075mg 0.026mg Black gram
Vitamin B3 1.5mg 0.51mg Black gram
Vitamin B5 0.433mg 0.235mg Black gram
Vitamin B6 0.058mg 0.04mg Black gram
Folate 94µg 7µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg 0.072mg Black gram
Threonine 0.262mg 0.177mg Black gram
Isoleucine 0.385mg 0.195mg Black gram
Leucine 0.625mg 0.33mg Black gram
Lysine 0.5mg 0.214mg Black gram
Methionine 0.11mg 0.072mg Black gram
Phenylalanine 0.44mg 0.217mg Black gram
Valine 0.423mg 0.249mg Black gram
Histidine 0.211mg 0.119mg Black gram
Saturated Fat 0.038g 0.019g Soba
Monounsaturated Fat 0.029g 0.026g Black gram
Polyunsaturated fat 0.359g 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

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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
17%
Black gram
6%
Soba
Minerals Daily Need Coverage Score
35%
Black gram
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 53mg)
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)

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/172427/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.