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  6. Great northern beans vs. Soba

Great northern beans vs. Soba — In-Depth Nutrition Comparison

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Significant differences between Great northern beans and Soba

  • The amount of Copper, Folate, Iron, Phosphorus, Potassium, Magnesium, Zinc, Calcium, Manganese, and Vitamin B6 in Great northern beans is higher than in Soba.
  • Great northern beans covers your daily Copper needs 27% more than Soba.
  • Soba has 17 times less Calcium than Great northern beans. Great northern beans has 68mg of Calcium, while Soba has 4mg.

Specific food types used in this comparison are Beans, great northern, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Great northern beans 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.
Great northern beans
Great northern beans
10
:
0
Soba
Soba
Contains more Calcium +1600%
Contains more Iron +343.8%
Contains more Magnesium +455.6%
Contains more Phosphorus +560%
Contains more Potassium +1017.1%
Contains less Sodium -96.7%
Contains more Zinc +633.3%
Contains more Copper +2987.5%
Contains more Manganese +38.5%
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +1600%
Contains more Iron +343.8%
Contains more Magnesium +455.6%
Contains more Phosphorus +560%
Contains more Potassium +1017.1%
Contains less Sodium -96.7%
Contains more Zinc +633.3%
Contains more Copper +2987.5%
Contains more Manganese +38.5%

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.
Great northern beans
Great northern beans
8
:
0
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +126.9%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +192.5%
Contains more Folate +1357.1%
Great northern beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 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 C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +126.9%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +192.5%
Contains more Folate +1357.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Great northern beans
Great northern beans
3
:
2
Soba
Soba
Contains more Protein +64.6%
Contains more Fats +350%
Contains more Other +189.7%
Equal in Carbs - 21.44
Equal in Water - 73.01
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +64.6%
Contains more Fats +350%
Contains more Other +189.7%
Equal in Carbs - 21.44
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Great northern beans
Great northern beans
1
:
2
Soba
Soba
Contains more Polyunsaturated fat +503.2%
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +23.8%
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Polyunsaturated fat +503.2%
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +23.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Great northern beans Soba
Lower in Saturated Fat 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
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Great northern beans Soba Opinion
Net carbs 14.09g 21.44g Soba
Protein 8.33g 5.06g Great northern beans
Fats 0.45g 0.1g Great northern beans
Carbs 21.09g 21.44g Soba
Calories 118kcal 99kcal Great northern beans
Fiber 7g Great northern beans
Calcium 68mg 4mg Great northern beans
Iron 2.13mg 0.48mg Great northern beans
Magnesium 50mg 9mg Great northern beans
Phosphorus 165mg 25mg Great northern beans
Potassium 391mg 35mg Great northern beans
Sodium 2mg 60mg Great northern beans
Zinc 0.88mg 0.12mg Great northern beans
Copper 0.247mg 0.008mg Great northern beans
Manganese 0.518mg 0.374mg Great northern beans
Selenium 4.1µg Great northern beans
Vitamin A 1IU 0IU Great northern beans
Vitamin C 1.3mg 0mg Great northern beans
Vitamin B1 0.158mg 0.094mg Great northern beans
Vitamin B2 0.059mg 0.026mg Great northern beans
Vitamin B3 0.681mg 0.51mg Great northern beans
Vitamin B5 0.266mg 0.235mg Great northern beans
Vitamin B6 0.117mg 0.04mg Great northern beans
Folate 102µg 7µg Great northern beans
Tryptophan 0.099mg 0.072mg Great northern beans
Threonine 0.351mg 0.177mg Great northern beans
Isoleucine 0.368mg 0.195mg Great northern beans
Leucine 0.665mg 0.33mg Great northern beans
Lysine 0.572mg 0.214mg Great northern beans
Methionine 0.125mg 0.072mg Great northern beans
Phenylalanine 0.451mg 0.217mg Great northern beans
Valine 0.436mg 0.249mg Great northern beans
Histidine 0.232mg 0.119mg Great northern beans
Saturated Fat 0.14g 0.019g Soba
Monounsaturated Fat 0.021g 0.026g Soba
Polyunsaturated fat 0.187g 0.031g Great northern beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern beans 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
16%
Great northern beans
6%
Soba
Minerals Daily Need Coverage Score
44%
Great northern beans
10%
Soba

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.121g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
Which food is richer in vitamins?
Great northern beans
Great northern beans 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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.