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  6. Lupin Bean vs. Soba

Lupin Bean vs. Soba — In-Depth Nutrition Comparison

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Important differences between Lupin Bean and Soba

  • Soba has less Copper, Phosphorus, Manganese, Folate, Zinc, Magnesium, Iron, Potassium, and Monounsaturated Fat.
  • Lupin Bean's daily need coverage for Copper is 25% more.
  • Lupin Bean has 45 times more Monounsaturated Fat than Soba. Lupin Bean has 1.18g of Monounsaturated Fat, while Soba has 0.026g.

The food varieties used in the comparison are Lupins, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Lupin Bean 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.
Lupin Bean
Lupin Bean
10
:
0
Soba
Soba
Contains more Calcium +1175%
Contains more Iron +150%
Contains more Magnesium +500%
Contains more Phosphorus +412%
Contains more Potassium +600%
Contains less Sodium -93.3%
Contains more Zinc +1050%
Contains more Copper +2787.5%
Contains more Manganese +80.7%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +1175%
Contains more Iron +150%
Contains more Magnesium +500%
Contains more Phosphorus +412%
Contains more Potassium +600%
Contains less Sodium -93.3%
Contains more Zinc +1050%
Contains more Copper +2787.5%
Contains more Manganese +80.7%

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.
Lupin Bean
Lupin Bean
5
:
3
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +103.8%
Contains more Folate +742.9%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +344.4%
Equal in Vitamin B3 - 0.51
Lupin Bean
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% 4% 34% 13% 10% 12% 3% 45% 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 +42.6%
Contains more Vitamin B2 +103.8%
Contains more Folate +742.9%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +344.4%
Equal in Vitamin B3 - 0.51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Soba
Soba
Contains more Protein +207.7%
Contains more Fats +2820%
Contains more Other +41%
Contains more Carbs +117%
Equal in Water - 73.01
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +207.7%
Contains more Fats +2820%
Contains more Other +41%
Contains more Carbs +117%
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +4438.5%
Contains more Polyunsaturated fat +2254.8%
Contains less Saturated Fat -94.5%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +4438.5%
Contains more Polyunsaturated fat +2254.8%
Contains less Saturated Fat -94.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Soba
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Soba Opinion
Net carbs 7.08g 21.44g Soba
Protein 15.57g 5.06g Lupin Bean
Fats 2.92g 0.1g Lupin Bean
Carbs 9.88g 21.44g Soba
Calories 119kcal 99kcal Lupin Bean
Fiber 2.8g Lupin Bean
Calcium 51mg 4mg Lupin Bean
Iron 1.2mg 0.48mg Lupin Bean
Magnesium 54mg 9mg Lupin Bean
Phosphorus 128mg 25mg Lupin Bean
Potassium 245mg 35mg Lupin Bean
Sodium 4mg 60mg Lupin Bean
Zinc 1.38mg 0.12mg Lupin Bean
Copper 0.231mg 0.008mg Lupin Bean
Manganese 0.676mg 0.374mg Lupin Bean
Selenium 2.6µg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.094mg Lupin Bean
Vitamin B2 0.053mg 0.026mg Lupin Bean
Vitamin B3 0.495mg 0.51mg Soba
Vitamin B5 0.188mg 0.235mg Soba
Vitamin B6 0.009mg 0.04mg Soba
Folate 59µg 7µg Lupin Bean
Tryptophan 0.125mg 0.072mg Lupin Bean
Threonine 0.573mg 0.177mg Lupin Bean
Isoleucine 0.695mg 0.195mg Lupin Bean
Leucine 1.181mg 0.33mg Lupin Bean
Lysine 0.832mg 0.214mg Lupin Bean
Methionine 0.11mg 0.072mg Lupin Bean
Phenylalanine 0.618mg 0.217mg Lupin Bean
Valine 0.65mg 0.249mg Lupin Bean
Histidine 0.443mg 0.119mg Lupin Bean
Saturated Fat 0.346g 0.019g Soba
Monounsaturated Fat 1.18g 0.026g Lupin Bean
Polyunsaturated fat 0.73g 0.031g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean 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
10%
Lupin Bean
6%
Soba
Minerals Daily Need Coverage Score
39%
Lupin Bean
10%
Soba

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.327g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.