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Soba vs. Winged beans — In-Depth Nutrition Comparison

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Differences between soba and winged beans

  • Soba contains less copper, iron, manganese, phosphorus, vitamin B1, calcium, zinc, magnesium, vitamin B2, and potassium than winged beans.
  • Winged beans's daily need coverage for copper is 85% higher.
  • Winged beans has a lower glycemic index. The glycemic index of winged beans is 32, while the glycemic index of soba is 46.

The food types used in this comparison are Noodles, japanese, soba, cooked and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Soba vs Winged 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
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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +3450%
Contains more PotassiumPotassium +700%
Contains more IronIron +802.1%
Contains more CopperCopper +9562.5%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +512%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +220.6%

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more Vitamin B1Vitamin B1 +213.8%
Contains more Vitamin B2Vitamin B2 +396.2%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +42.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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 Winged beans DV% diff.
Copper 0.008mg 0.773mg 85%
Iron 0.48mg 4.33mg 48%
Manganese 0.374mg 1.199mg 36%
Phosphorus 25mg 153mg 18%
Vitamin B1 0.094mg 0.295mg 17%
Calcium 4mg 142mg 14%
Zinc 0.12mg 1.44mg 12%
Protein 5.06g 10.62g 11%
Magnesium 9mg 54mg 11%
Polyunsaturated fat 0.031g 1.551g 10%
Fats 0.1g 5.84g 9%
Vitamin B2 0.026mg 0.129mg 8%
Potassium 35mg 280mg 7%
Monounsaturated fat 0.026g 2.153g 5%
Selenium 2.9µg 5%
Saturated fat 0.019g 0.825g 4%
Vitamin B5 0.235mg 0.156mg 2%
Calories 99kcal 147kcal 2%
Vitamin B3 0.51mg 0.83mg 2%
Sodium 60mg 13mg 2%
Carbs 21.44g 14.94g 2%
Vitamin B6 0.04mg 0.047mg 1%
Folate 7µg 10µg 1%
Net carbs 21.44g 14.94g N/A
Tryptophan 0.072mg 0.233mg 0%
Threonine 0.177mg 0.36mg 0%
Isoleucine 0.195mg 0.448mg 0%
Leucine 0.33mg 0.762mg 0%
Lysine 0.214mg 0.652mg 0%
Methionine 0.072mg 0.109mg 0%
Phenylalanine 0.217mg 0.436mg 0%
Valine 0.249mg 0.467mg 0%
Histidine 0.119mg 0.241mg 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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +43.5%
Contains more ProteinProtein +109.9%
Contains more FatsFats +5740%
Contains more OtherOther +261.5%
~equal in Water ~67.19g

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
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +8180.8%
Contains more Poly. FatPolyunsaturated fat +4903.2%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.