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Soba vs. Mothbeans — In-Depth Nutrition Comparison

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The main differences between soba and mothbeans

  • Mothbeans is richer than soba in folate, iron, magnesium, phosphorus, copper, potassium, and manganese.
  • Daily need coverage for folate for mothbeans is 34% higher.
  • Mothbeans has a lower glycemic index than soba.

Food types used in this article are Noodles, japanese, soba, cooked and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Soba vs Mothbeans 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
1
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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +33.3%
Contains more MagnesiumMagnesium +1055.6%
Contains more PotassiumPotassium +768.6%
Contains more IronIron +554.2%
Contains more CopperCopper +1950%
Contains more ZincZinc +391.7%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -83.3%
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.
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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +31.9%
Contains more Vitamin B3Vitamin B3 +31%
Contains more Vitamin B5Vitamin B5 +66.4%
Contains more Vitamin B6Vitamin B6 +132.5%
Contains more FolateFolate +1942.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soba Mothbeans DV% diff.
Folate 7µg 143µg 34%
Iron 0.48mg 3.14mg 33%
Magnesium 9mg 104mg 23%
Phosphorus 25mg 150mg 18%
Copper 0.008mg 0.164mg 17%
Potassium 35mg 304mg 8%
Manganese 0.374mg 0.527mg 7%
Protein 5.06g 7.81g 6%
Selenium 2.8µg 5%
Vitamin B6 0.04mg 0.093mg 4%
Zinc 0.12mg 0.59mg 4%
Vitamin B1 0.094mg 0.124mg 3%
Vitamin B5 0.235mg 0.391mg 3%
Polyunsaturated fat 0.031g 0.256g 2%
Sodium 60mg 10mg 2%
Vitamin B3 0.51mg 0.668mg 1%
Calories 99kcal 117kcal 1%
Fats 0.1g 0.55g 1%
Vitamin C 0mg 1mg 1%
Carbs 21.44g 20.96g 0%
Net carbs 21.44g 20.96g N/A
Calcium 4mg 3mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.026mg 0.023mg 0%
Saturated fat 0.019g 0.124g 0%
Monounsaturated fat 0.026g 0.044g 0%
Tryptophan 0.072mg 0.05mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0.388mg 0%
Leucine 0.33mg 0.525mg 0%
Lysine 0.214mg 0.425mg 0%
Methionine 0.072mg 0.075mg 0%
Phenylalanine 0.217mg 0.35mg 0%
Valine 0.249mg 0.25mg 0%
Histidine 0.119mg 0.263mg 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% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more ProteinProtein +54.3%
Contains more FatsFats +450%
Contains more OtherOther +271.8%
~equal in Carbs ~20.96g
~equal in Water ~69.23g

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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +69.2%
Contains more Poly. FatPolyunsaturated fat +725.8%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.