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Soba vs. Black gram — In-Depth Nutrition Comparison

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How are soba and black gram different?

  • Black gram is higher than soba in copper, iron, magnesium, folate, phosphorus, manganese, zinc, potassium, vitamin B6, and vitamin B2.
  • Black gram covers your daily need for copper, 108% more than soba.

Noodles, japanese, soba, cooked and Mungo beans, mature seeds, raw types were used in this article.

Infographic

Soba vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +2866.7%
Contains more CalciumCalcium +3350%
Contains more PotassiumPotassium +2708.6%
Contains more IronIron +1477.1%
Contains more CopperCopper +12162.5%
Contains more ZincZinc +2691.7%
Contains more PhosphorusPhosphorus +1416%
Contains less SodiumSodium -36.7%
Contains more ManganeseManganese +308.3%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +190.4%
Contains more Vitamin B2Vitamin B2 +876.9%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B5Vitamin B5 +285.5%
Contains more Vitamin B6Vitamin B6 +602.5%
Contains more FolateFolate +2985.7%
~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
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +576%
Contains more ProteinProtein +398.2%
Contains more FatsFats +1540%
Contains more CarbsCarbs +175.1%
Contains more OtherOther +761.5%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +226.9%
Contains more Poly. FatPolyunsaturated fat +3354.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Black gram
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 Black gram DV% diff.
Copper 0.008mg 0.981mg 108%
Iron 0.48mg 7.57mg 89%
Fiber 18.3g 73%
Magnesium 9mg 267mg 61%
Folate 7µg 216µg 52%
Phosphorus 25mg 379mg 51%
Manganese 0.374mg 1.527mg 50%
Protein 5.06g 25.21g 40%
Zinc 0.12mg 3.35mg 29%
Potassium 35mg 983mg 28%
Vitamin B6 0.04mg 0.281mg 19%
Vitamin B2 0.026mg 0.254mg 18%
Vitamin B1 0.094mg 0.273mg 15%
Selenium 8.2µg 15%
Vitamin B5 0.235mg 0.906mg 13%
Calcium 4mg 138mg 13%
Carbs 21.44g 58.99g 13%
Calories 99kcal 341kcal 12%
Polyunsaturated fat 0.031g 1.071g 7%
Vitamin B3 0.51mg 1.447mg 6%
Fats 0.1g 1.64g 2%
Sodium 60mg 38mg 1%
Net carbs 21.44g 40.69g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.019g 0.114g 0%
Monounsaturated fat 0.026g 0.085g 0%
Tryptophan 0.072mg 0.263mg 0%
Threonine 0.177mg 0.875mg 0%
Isoleucine 0.195mg 1.287mg 0%
Leucine 0.33mg 2.089mg 0%
Lysine 0.214mg 1.674mg 0%
Methionine 0.072mg 0.367mg 0%
Phenylalanine 0.217mg 1.473mg 0%
Valine 0.249mg 1.416mg 0%
Histidine 0.119mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Black gram
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
34%
Black gram
Minerals Daily Need Coverage Score
10%
Soba
143%
Black gram

Comparison summary

Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.095g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram 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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.