Soba vs. Navy beans — In-Depth Nutrition Comparison
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Summary of differences between soba and navy beans
- Soba has less folate, iron, copper, phosphorus, vitamin B1, magnesium, potassium, zinc, vitamin B6, and manganese than navy beans.
- Navy beans cover your daily need for folate, 33% more than soba.
These are the specific foods used in this comparison Noodles, japanese, soba, cooked and Beans, navy, mature seeds, cooked, boiled, without salt.
Infographic
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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.
| Contains more MagnesiumMagnesium | +488.9% |
| Contains more CalciumCalcium | +1625% |
| Contains more PotassiumPotassium | +1011.4% |
| Contains more IronIron | +391.7% |
| Contains more CopperCopper | +2525% |
| Contains more ZincZinc | +758.3% |
| Contains more PhosphorusPhosphorus | +476% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +40.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +152.1% |
| Contains more Vitamin B2Vitamin B2 | +153.8% |
| Contains more Vitamin B3Vitamin B3 | +27.3% |
| Contains more Vitamin B5Vitamin B5 | +13.2% |
| Contains more Vitamin B6Vitamin B6 | +245% |
| Contains more FolateFolate | +1900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 10.5g | 42% | |
| Folate | 7µg | 140µg | 33% |
| Iron | 0.48mg | 2.36mg | 24% |
| Copper | 0.008mg | 0.21mg | 22% |
| Phosphorus | 25mg | 144mg | 17% |
| Vitamin B1 | 0.094mg | 0.237mg | 12% |
| Magnesium | 9mg | 53mg | 10% |
| Potassium | 35mg | 389mg | 10% |
| Vitamin B6 | 0.04mg | 0.138mg | 8% |
| Choline | 44.7mg | 8% | |
| Zinc | 0.12mg | 1.03mg | 8% |
| Calcium | 4mg | 69mg | 7% |
| Manganese | 0.374mg | 0.527mg | 7% |
| Starch | 15.4g | 6% | |
| Protein | 5.06g | 8.23g | 6% |
| Selenium | 2.9µg | 5% | |
| Vitamin B2 | 0.026mg | 0.066mg | 3% |
| Polyunsaturated fat | 0.031g | 0.49g | 3% |
| Sodium | 60mg | 0mg | 3% |
| Calories | 99kcal | 140kcal | 2% |
| Carbs | 21.44g | 26.05g | 2% |
| Fats | 0.1g | 0.62g | 1% |
| Vitamin B3 | 0.51mg | 0.649mg | 1% |
| Vitamin B5 | 0.235mg | 0.266mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 21.44g | 15.55g | N/A |
| Sugar | 0.37g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Saturated fat | 0.019g | 0.098g | 0% |
| Monounsaturated fat | 0.026g | 0.142g | 0% |
| Tryptophan | 0.072mg | 0.1mg | 0% |
| Threonine | 0.177mg | 0.289mg | 0% |
| Isoleucine | 0.195mg | 0.387mg | 0% |
| Leucine | 0.33mg | 0.7mg | 0% |
| Lysine | 0.214mg | 0.52mg | 0% |
| Methionine | 0.072mg | 0.111mg | 0% |
| Phenylalanine | 0.217mg | 0.471mg | 0% |
| Valine | 0.249mg | 0.504mg | 0% |
| Histidine | 0.119mg | 0.206mg | 0% |
| Omega-3 - ALA | 0.177g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
| Contains more WaterWater | +14.4% |
| Contains more ProteinProtein | +62.6% |
| Contains more FatsFats | +520% |
| Contains more CarbsCarbs | +21.5% |
| Contains more OtherOther | +230.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
| Contains less Sat. FatSaturated fat | -80.6% |
| Contains more Mono. FatMonounsaturated fat | +446.2% |
| Contains more Poly. FatPolyunsaturated fat | +1480.6% |
