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Soba vs. Bean raw — In-Depth Nutrition Comparison

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What are the differences between soba and bean raw?

  • Bean raw is richer than soba in folate, copper, iron, phosphorus, vitamin B1, potassium, magnesium, manganese, vitamin B6, and zinc.
  • Bean raw's daily need coverage for folate is 130% more.
  • The glycemic index of bean raw is lower.

We used Noodles, japanese, soba, cooked and Beans, pinto, mature seeds, raw types in this article.

Infographic

Soba vs Bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +1855.6%
Contains more CalciumCalcium +2725%
Contains more PotassiumPotassium +3880%
Contains more IronIron +956.3%
Contains more CopperCopper +11062.5%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +1544%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +207%

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.
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +658.5%
Contains more Vitamin B2Vitamin B2 +715.4%
Contains more Vitamin B3Vitamin B3 +130.2%
Contains more Vitamin B5Vitamin B5 +234%
Contains more Vitamin B6Vitamin B6 +1085%
Contains more FolateFolate +7400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +544.4%
Contains more ProteinProtein +323.3%
Contains more FatsFats +1130%
Contains more CarbsCarbs +191.7%
Contains more OtherOther +789.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +780.8%
Contains more Poly. FatPolyunsaturated fat +1212.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Bean raw
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 Soba Bean raw DV% diff.
Folate 7µg 525µg 130%
Copper 0.008mg 0.893mg 98%
Fiber 15.5g 62%
Iron 0.48mg 5.07mg 57%
Phosphorus 25mg 411mg 55%
Vitamin B1 0.094mg 0.713mg 52%
Selenium 27.9µg 51%
Magnesium 9mg 176mg 40%
Potassium 35mg 1393mg 40%
Manganese 0.374mg 1.148mg 34%
Protein 5.06g 21.42g 33%
Vitamin B6 0.04mg 0.474mg 33%
Zinc 0.12mg 2.28mg 20%
Vitamin B2 0.026mg 0.212mg 14%
Carbs 21.44g 62.55g 14%
Starch 34.17g 14%
Choline 66.2mg 12%
Calories 99kcal 347kcal 12%
Calcium 4mg 113mg 11%
Vitamin B5 0.235mg 0.785mg 11%
Vitamin C 0mg 6.3mg 7%
Vitamin K 5.6µg 5%
Vitamin B3 0.51mg 1.174mg 4%
Polyunsaturated fat 0.031g 0.407g 3%
Fats 0.1g 1.23g 2%
Sodium 60mg 12mg 2%
Vitamin E 0.21mg 1%
Monounsaturated fat 0.026g 0.229g 1%
Saturated fat 0.019g 0.235g 1%
Net carbs 21.44g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.072mg 0.237mg 0%
Threonine 0.177mg 0.81mg 0%
Isoleucine 0.195mg 0.871mg 0%
Leucine 0.33mg 1.558mg 0%
Lysine 0.214mg 1.356mg 0%
Methionine 0.072mg 0.259mg 0%
Phenylalanine 0.217mg 1.095mg 0%
Valine 0.249mg 0.998mg 0%
Histidine 0.119mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
5%
Soba
67%
Bean raw
Minerals Daily Need Coverage Score
10%
Soba
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.216g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.