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Soba vs. Fava beans — In-Depth Nutrition Comparison

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How are soba and fava beans different?

  • Fava beans are higher than soba in copper, folate, phosphorus, iron, magnesium, zinc, and potassium.
  • Fava beans cover your daily need for copper, 28% more than soba.
  • Fava beans have a higher glycemic index (79) than soba (46).

Noodles, japanese, soba, cooked and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Soba vs Fava beans 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.
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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +377.8%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +665.7%
Contains more IronIron +212.5%
Contains more CopperCopper +3137.5%
Contains more ZincZinc +741.7%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +12.6%

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
1
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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin B5Vitamin B5 +49.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +242.3%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +1385.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.097mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soba Fava beans DV% diff.
Copper 0.008mg 0.259mg 28%
Folate 7µg 104µg 24%
Fiber 5.4g 22%
Phosphorus 25mg 125mg 14%
Iron 0.48mg 1.5mg 13%
Zinc 0.12mg 1.01mg 8%
Magnesium 9mg 43mg 8%
Potassium 35mg 268mg 7%
Choline 30.6mg 6%
Selenium 2.6µg 5%
Vitamin B2 0.026mg 0.089mg 5%
Protein 5.06g 7.6g 5%
Calcium 4mg 36mg 3%
Vitamin K 2.9µg 2%
Vitamin B6 0.04mg 0.072mg 2%
Vitamin B5 0.235mg 0.157mg 2%
Manganese 0.374mg 0.421mg 2%
Sodium 60mg 5mg 2%
Polyunsaturated fat 0.031g 0.164g 1%
Vitamin B3 0.51mg 0.711mg 1%
Carbs 21.44g 19.65g 1%
Calories 99kcal 110kcal 1%
Fats 0.1g 0.4g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 21.44g 14.25g N/A
Sugar 1.82g N/A
Vitamin E 0.02mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.094mg 0.097mg 0%
Saturated fat 0.019g 0.066g 0%
Monounsaturated fat 0.026g 0.079g 0%
Tryptophan 0.072mg 0.072mg 0%
Threonine 0.177mg 0.27mg 0%
Isoleucine 0.195mg 0.306mg 0%
Leucine 0.33mg 0.572mg 0%
Lysine 0.214mg 0.486mg 0%
Methionine 0.072mg 0.062mg 0%
Phenylalanine 0.217mg 0.321mg 0%
Valine 0.249mg 0.338mg 0%
Histidine 0.119mg 0.193mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +50.2%
Contains more FatsFats +300%
Contains more OtherOther +107.7%
~equal in Carbs ~19.65g
~equal in Water ~71.54g

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
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains less Sat. FatSaturated fat -71.2%
Contains more Mono. FatMonounsaturated fat +203.8%
Contains more Poly. FatPolyunsaturated fat +429%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.