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Chickpeas vs. Soba — In-Depth Nutrition Comparison

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Important differences between chickpeas and soba

  • Soba has less folate, copper, iron, manganese, phosphorus, zinc, magnesium, vitamin B6, and potassium.
  • Chickpeas' daily need coverage for folate is 41% more.
  • Chickpeas have 44 times more copper than soba. Chickpeas have 0.352mg of copper, while soba has 0.008mg.

The food varieties used in the comparison are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Chickpeas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +1125%
Contains more PotassiumPotassium +731.4%
Contains more IronIron +502.1%
Contains more CopperCopper +4300%
Contains more ZincZinc +1175%
Contains more PhosphorusPhosphorus +572%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +175.4%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Soba
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +23.4%
Contains more Vitamin B2Vitamin B2 +142.3%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2357.1%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.51mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Soba DV% diff.
Folate 172µg 7µg 41%
Copper 0.352mg 0.008mg 38%
Iron 2.89mg 0.48mg 30%
Fiber 7.6g 30%
Manganese 1.03mg 0.374mg 29%
Phosphorus 168mg 25mg 20%
Zinc 1.53mg 0.12mg 13%
Magnesium 48mg 9mg 9%
Choline 42.8mg 8%
Potassium 291mg 35mg 8%
Polyunsaturated fat 1.156g 0.031g 8%
Vitamin B6 0.139mg 0.04mg 8%
Protein 8.86g 5.06g 8%
Selenium 3.7µg 7%
Calcium 49mg 4mg 5%
Fats 2.59g 0.1g 4%
Vitamin K 4µg 3%
Vitamin B2 0.063mg 0.026mg 3%
Calories 164kcal 99kcal 3%
Vitamin B1 0.116mg 0.094mg 2%
Vitamin E 0.35mg 2%
Carbs 27.42g 21.44g 2%
Sodium 7mg 60mg 2%
Monounsaturated fat 0.583g 0.026g 1%
Saturated fat 0.269g 0.019g 1%
Vitamin C 1.3mg 0mg 1%
Vitamin B5 0.286mg 0.235mg 1%
Net carbs 19.82g 21.44g N/A
Sugar 4.8g N/A
Vitamin A 1µg 0µg 0%
Vitamin B3 0.526mg 0.51mg 0%
Tryptophan 0.085mg 0.072mg 0%
Threonine 0.329mg 0.177mg 0%
Isoleucine 0.38mg 0.195mg 0%
Leucine 0.631mg 0.33mg 0%
Lysine 0.593mg 0.214mg 0%
Methionine 0.116mg 0.072mg 0%
Phenylalanine 0.475mg 0.217mg 0%
Valine 0.372mg 0.249mg 0%
Histidine 0.244mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Soba
1
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 ProteinProtein +75.1%
Contains more FatsFats +2490%
Contains more CarbsCarbs +27.9%
Contains more OtherOther +135.9%
Contains more WaterWater +21.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Soba
1
25% 34% 41%
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 +2142.3%
Contains more Poly. FatPolyunsaturated fat +3629%
Contains less Sat. FatSaturated fat -92.9%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.