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  6. Soba vs. Cranberry beans

Soba vs. Cranberry beans — In-Depth Nutrition Comparison

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A recap on differences between Soba and Cranberry beans

  • Soba has less Folate, Copper, Iron, Phosphorus, Potassium, Magnesium, Vitamin B1, and Zinc.
  • Cranberry beans covers your daily Folate needs 50% more than Soba.

Food varieties used in this article are Noodles, japanese, soba, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Soba vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +455.6%
Contains more CalciumCalcium +1150%
Contains more PotassiumPotassium +1005.7%
Contains more IronIron +335.4%
Contains more CopperCopper +2787.5%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +440%
Contains less SodiumSodium -98.3%
~equal in Manganese ~0.37mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin B1Vitamin B1 +123.4%
Contains more Vitamin B2Vitamin B2 +165.4%
Contains more Vitamin B6Vitamin B6 +102.5%
Contains more FolateFolate +2857.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.515mg
~equal in Vitamin B5 ~0.24mg
~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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more WaterWater +12.9%
Contains more ProteinProtein +84.6%
Contains more FatsFats +360%
Contains more CarbsCarbs +14.1%
Contains more OtherOther +179.5%

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 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated Fat -84%
Contains more Mono. FatMonounsaturated Fat +53.8%
Contains more Poly. FatPolyunsaturated fat +541.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Cranberry beans
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 Cranberry beans Opinion
Calories 99kcal 136kcal Cranberry beans
Protein 5.06g 9.34g Cranberry beans
Fats 0.1g 0.46g Cranberry beans
Net carbs 21.44g 15.86g Soba
Carbs 21.44g 24.46g Cranberry beans
Magnesium 9mg 50mg Cranberry beans
Calcium 4mg 50mg Cranberry beans
Potassium 35mg 387mg Cranberry beans
Iron 0.48mg 2.09mg Cranberry beans
Fiber 8.6g Cranberry beans
Copper 0.008mg 0.231mg Cranberry beans
Zinc 0.12mg 1.14mg Cranberry beans
Phosphorus 25mg 135mg Cranberry beans
Sodium 60mg 1mg Cranberry beans
Manganese 0.374mg 0.37mg Soba
Selenium 1.3µg Cranberry beans
Vitamin B1 0.094mg 0.21mg Cranberry beans
Vitamin B2 0.026mg 0.069mg Cranberry beans
Vitamin B3 0.51mg 0.515mg Cranberry beans
Vitamin B5 0.235mg 0.24mg Cranberry beans
Vitamin B6 0.04mg 0.081mg Cranberry beans
Folate 7µg 207µg Cranberry beans
Saturated Fat 0.019g 0.119g Soba
Monounsaturated Fat 0.026g 0.04g Cranberry beans
Polyunsaturated fat 0.031g 0.199g Cranberry beans
Tryptophan 0.072mg 0.111mg Cranberry beans
Threonine 0.177mg 0.393mg Cranberry beans
Isoleucine 0.195mg 0.412mg Cranberry beans
Leucine 0.33mg 0.746mg Cranberry beans
Lysine 0.214mg 0.641mg Cranberry beans
Methionine 0.072mg 0.14mg Cranberry beans
Phenylalanine 0.217mg 0.505mg Cranberry beans
Valine 0.249mg 0.489mg Cranberry beans
Histidine 0.119mg 0.26mg Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Cranberry beans
Low Calories diet ok
Low Fats diet ok
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
20%
Cranberry beans
Minerals Daily Need Coverage Score
10%
Soba
38%
Cranberry beans

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.1g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is richer in vitamins?
Cranberry beans
Cranberry beans 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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.