Soba vs. Soybean — In-Depth Nutrition Comparison

Compare

The main differences between soba and soybeans

Soybeans are richer than soba in iron, copper, phosphorus, vitamin B2, manganese, magnesium, vitamin B6, potassium, folate, and calcium.
Daily need coverage for iron for soybeans is 58% higher.
Soybeans have a lower glycemic index than soba.

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

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

Soybean

Contains more MagnesiumMagnesium	+855.6%
Contains more CalciumCalcium	+2450%
Contains more PotassiumPotassium	+1371.4%
Contains more IronIron	+970.8%
Contains more CopperCopper	+4987.5%
Contains more ZincZinc	+858.3%
Contains more PhosphorusPhosphorus	+880%
Contains less SodiumSodium	-98.3%
Contains more ManganeseManganese	+120.3%

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

Soybean

Contains more Vitamin B3Vitamin B3	+27.8%
Contains more Vitamin B5Vitamin B5	+31.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+64.9%
Contains more Vitamin B2Vitamin B2	+996.2%
Contains more Vitamin B6Vitamin B6	+485%
Contains more FolateFolate	+671.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.48mg	5.14mg	58%
Copper	0.008mg	0.407mg	44%
Polyunsaturated fat	0.031g	5.064g	34%
Phosphorus	25mg	245mg	31%
Protein	5.06g	18.21g	26%
Fiber		6g	24%
Manganese	0.374mg	0.824mg	20%
Vitamin B2	0.026mg	0.285mg	20%
Magnesium	9mg	86mg	18%
Vitamin K		19.2µg	16%
Vitamin B6	0.04mg	0.234mg	15%
Fats	0.1g	8.97g	14%
Potassium	35mg	515mg	14%
Selenium		7.3µg	13%
Folate	7µg	54µg	12%
Calcium	4mg	102mg	10%
Zinc	0.12mg	1.15mg	9%
Choline		47.5mg	9%
Saturated fat	0.019g	1.297g	6%
Vitamin B1	0.094mg	0.155mg	5%
Monounsaturated fat	0.026g	1.981g	5%
Calories	99kcal	172kcal	4%
Carbs	21.44g	8.36g	4%
Sodium	60mg	1mg	3%
Vitamin C	0mg	1.7mg	2%
Vitamin E		0.35mg	2%
Vitamin B3	0.51mg	0.399mg	1%
Vitamin B5	0.235mg	0.179mg	1%
Protein per 100 calories	5.1g	11g	N/A
Calories per 10 g protein	196kcal	94kcal	N/A
Weight per 100 calories	101g	58g	N/A
Unsaturated / Saturated Fat ratio	3	5.4	N/A
Net carbs	21.44g	2.36g	N/A
Sugar		3g	N/A
Tryptophan	0.072mg	0.242mg	0%
Threonine	0.177mg	0.723mg	0%
Isoleucine	0.195mg	0.807mg	0%
Leucine	0.33mg	1.355mg	0%
Lysine	0.214mg	1.108mg	0%
Methionine	0.072mg	0.224mg	0%
Phenylalanine	0.217mg	0.869mg	0%
Valine	0.249mg	0.831mg	0%
Histidine	0.119mg	0.449mg	0%