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  6. Soba vs. Black turtle bean

Soba vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between soba and black turtle bean

  • Soba contains less copper, folate, iron, vitamin B1, phosphorus, potassium, magnesium, manganese, vitamin B6, and zinc than black turtle bean.
  • Black turtle bean's daily need coverage for copper is 110% higher.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of soba is 46.

The food types used in this comparison are Noodles, japanese, soba, cooked and Beans, black turtle, mature seeds, raw.

Infographic

Soba vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +1677.8%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +4185.7%
Contains more IronIron +1712.5%
Contains more CopperCopper +12400%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +1660%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +167.4%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B1Vitamin B1 +857.4%
Contains more Vitamin B2Vitamin B2 +642.3%
Contains more Vitamin B3Vitamin B3 +283.3%
Contains more Vitamin B5Vitamin B5 +282.6%
Contains more Vitamin B6Vitamin B6 +615%
Contains more FolateFolate +6242.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soba Black turtle bean DV% diff.
Copper 0.008mg 1mg 110%
Folate 7µg 444µg 109%
Iron 0.48mg 8.7mg 103%
Vitamin B1 0.094mg 0.9mg 67%
Fiber 15.5g 62%
Phosphorus 25mg 440mg 59%
Potassium 35mg 1500mg 43%
Magnesium 9mg 160mg 36%
Protein 5.06g 21.25g 32%
Manganese 0.374mg 1mg 27%
Vitamin B6 0.04mg 0.286mg 19%
Zinc 0.12mg 2.2mg 19%
Calcium 4mg 160mg 16%
Carbs 21.44g 63.25g 14%
Vitamin B5 0.235mg 0.899mg 13%
Vitamin B2 0.026mg 0.193mg 13%
Calories 99kcal 339kcal 12%
Vitamin B3 0.51mg 1.955mg 9%
Selenium 3.2µg 6%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.031g 0.387g 2%
Sodium 60mg 9mg 2%
Fats 0.1g 0.9g 1%
Saturated fat 0.019g 0.232g 1%
Vitamin E 0.21mg 1%
Net carbs 21.44g 47.75g N/A
Sugar 2.12g N/A
Monounsaturated fat 0.026g 0.078g 0%
Tryptophan 0.072mg 0.252mg 0%
Threonine 0.177mg 0.894mg 0%
Isoleucine 0.195mg 0.938mg 0%
Leucine 0.33mg 1.697mg 0%
Lysine 0.214mg 1.459mg 0%
Methionine 0.072mg 0.32mg 0%
Phenylalanine 0.217mg 1.149mg 0%
Valine 0.249mg 1.112mg 0%
Histidine 0.119mg 0.592mg 0%

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +563.7%
Contains more ProteinProtein +320%
Contains more FatsFats +800%
Contains more CarbsCarbs +195%
Contains more OtherOther +823.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +1148.4%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.