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  6. Soba vs. Great northern beans

Soba vs. Great northern beans — In-Depth Nutrition Comparison

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Significant differences between Soba and Great northern beans

  • The amount of Copper, Folate, Iron, Phosphorus, Potassium, Magnesium, Zinc, Calcium, Manganese, and Vitamin B6 in Great northern beans is higher than in Soba.
  • Great northern beans covers your daily Copper needs 27% more than Soba.

Specific food types used in this comparison are Noodles, japanese, soba, cooked and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Soba vs Great northern 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
:
10
Great northern beans
Great northern beans
Contains more Calcium +1600%
Contains more Iron +343.8%
Contains more Magnesium +455.6%
Contains more Phosphorus +560%
Contains more Potassium +1017.1%
Contains less Sodium -96.7%
Contains more Zinc +633.3%
Contains more Copper +2987.5%
Contains more Manganese +38.5%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Contains more Calcium +1600%
Contains more Iron +343.8%
Contains more Magnesium +455.6%
Contains more Phosphorus +560%
Contains more Potassium +1017.1%
Contains less Sodium -96.7%
Contains more Zinc +633.3%
Contains more Copper +2987.5%
Contains more Manganese +38.5%

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
:
8
Great northern beans
Great northern beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +126.9%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +192.5%
Contains more Folate +1357.1%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Great northern beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +68.1%
Contains more Vitamin B2 +126.9%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +192.5%
Contains more Folate +1357.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
:
3
Great northern beans
Great northern beans
Contains more Protein +64.6%
Contains more Fats +350%
Contains more Other +189.7%
Equal in Carbs - 21.09
Equal in Water - 69
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more Protein +64.6%
Contains more Fats +350%
Contains more Other +189.7%
Equal in Carbs - 21.09
Equal in Water - 69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
2
:
1
Great northern beans
Great northern beans
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +23.8%
Contains more Polyunsaturated fat +503.2%
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +23.8%
Contains more Polyunsaturated fat +503.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Great northern beans
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soba Great northern beans Opinion
Net carbs 21.44g 14.09g Soba
Protein 5.06g 8.33g Great northern beans
Fats 0.1g 0.45g Great northern beans
Carbs 21.44g 21.09g Soba
Calories 99kcal 118kcal Great northern beans
Fiber 7g Great northern beans
Calcium 4mg 68mg Great northern beans
Iron 0.48mg 2.13mg Great northern beans
Magnesium 9mg 50mg Great northern beans
Phosphorus 25mg 165mg Great northern beans
Potassium 35mg 391mg Great northern beans
Sodium 60mg 2mg Great northern beans
Zinc 0.12mg 0.88mg Great northern beans
Copper 0.008mg 0.247mg Great northern beans
Manganese 0.374mg 0.518mg Great northern beans
Selenium 4.1µg Great northern beans
Vitamin A 0IU 1IU Great northern beans
Vitamin C 0mg 1.3mg Great northern beans
Vitamin B1 0.094mg 0.158mg Great northern beans
Vitamin B2 0.026mg 0.059mg Great northern beans
Vitamin B3 0.51mg 0.681mg Great northern beans
Vitamin B5 0.235mg 0.266mg Great northern beans
Vitamin B6 0.04mg 0.117mg Great northern beans
Folate 7µg 102µg Great northern beans
Tryptophan 0.072mg 0.099mg Great northern beans
Threonine 0.177mg 0.351mg Great northern beans
Isoleucine 0.195mg 0.368mg Great northern beans
Leucine 0.33mg 0.665mg Great northern beans
Lysine 0.214mg 0.572mg Great northern beans
Methionine 0.072mg 0.125mg Great northern beans
Phenylalanine 0.217mg 0.451mg Great northern beans
Valine 0.249mg 0.436mg Great northern beans
Histidine 0.119mg 0.232mg Great northern beans
Saturated Fat 0.019g 0.14g Soba
Monounsaturated Fat 0.026g 0.021g Soba
Polyunsaturated fat 0.031g 0.187g Great northern beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Great northern beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Soba
16%
Great northern beans
Minerals Daily Need Coverage Score
10%
Soba
44%
Great northern beans

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.121g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Great northern beans
Great northern beans is relatively richer in minerals
Which food is richer in vitamins?
Great northern beans
Great northern beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.