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  6. Soba vs. Adzuki bean

Soba vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the differences between Soba and Adzuki bean?

  • Adzuki bean is richer than Soba in Copper, Folate, Phosphorus, Iron, Zinc, Potassium, Magnesium, and Manganese.
  • Adzuki bean's daily need coverage for Copper is 32% more.

We used Noodles, japanese, soba, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Soba vs Adzuki bean 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
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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +477.8%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +1420%
Contains more IronIron +316.7%
Contains more CopperCopper +3625%
Contains more ZincZinc +1375%
Contains more PhosphorusPhosphorus +572%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +53.2%

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
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 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +22.3%
Contains more Vitamin B2Vitamin B2 +146.2%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B5Vitamin B5 +83%
Contains more Vitamin B6Vitamin B6 +140%
Contains more FolateFolate +1628.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +48.6%
Contains more CarbsCarbs +15.5%
Contains more OtherOther +238.5%
~equal in Fats ~0.1g
~equal in Water ~66.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
3
25% 34% 41%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains less Sat. FatSaturated Fat -47.2%
Contains more Mono. FatMonounsaturated Fat +188.9%
Contains more Poly. FatPolyunsaturated fat +47.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Adzuki bean
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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Soba Adzuki bean Opinion
Calories 99kcal 128kcal Adzuki bean
Protein 5.06g 7.52g Adzuki bean
Fats 0.1g 0.1g
Net carbs 21.44g 17.47g Soba
Carbs 21.44g 24.77g Adzuki bean
Magnesium 9mg 52mg Adzuki bean
Calcium 4mg 28mg Adzuki bean
Potassium 35mg 532mg Adzuki bean
Iron 0.48mg 2mg Adzuki bean
Fiber 7.3g Adzuki bean
Copper 0.008mg 0.298mg Adzuki bean
Zinc 0.12mg 1.77mg Adzuki bean
Phosphorus 25mg 168mg Adzuki bean
Sodium 60mg 8mg Adzuki bean
Vitamin A 0IU 6IU Adzuki bean
Manganese 0.374mg 0.573mg Adzuki bean
Selenium 1.2µg Adzuki bean
Vitamin B1 0.094mg 0.115mg Adzuki bean
Vitamin B2 0.026mg 0.064mg Adzuki bean
Vitamin B3 0.51mg 0.717mg Adzuki bean
Vitamin B5 0.235mg 0.43mg Adzuki bean
Vitamin B6 0.04mg 0.096mg Adzuki bean
Folate 7µg 121µg Adzuki bean
Saturated Fat 0.019g 0.036g Soba
Monounsaturated Fat 0.026g 0.009g Soba
Polyunsaturated fat 0.031g 0.021g Soba
Tryptophan 0.072mg 0.072mg
Threonine 0.177mg 0.255mg Adzuki bean
Isoleucine 0.195mg 0.3mg Adzuki bean
Leucine 0.33mg 0.632mg Adzuki bean
Lysine 0.214mg 0.567mg Adzuki bean
Methionine 0.072mg 0.079mg Adzuki bean
Phenylalanine 0.217mg 0.398mg Adzuki bean
Valine 0.249mg 0.387mg Adzuki bean
Histidine 0.119mg 0.198mg Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Adzuki bean
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
5%
Soba
15%
Adzuki bean
Minerals Daily Need Coverage Score
10%
Soba
47%
Adzuki bean

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.