Soba vs. Yardlong beans — In-Depth Nutrition Comparison
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A recap on the differences between soba and yardlong beans
- Soba has more manganese; however, yardlong beans is higher in vitamin C, folate, vitamin A, magnesium, potassium, iron, and vitamin B2.
- Yardlong beans covers your daily vitamin C needs 18% more than soba.
- Yardlong beans contains 2 times less manganese than soba. Soba contains 0.374mg of manganese, while yardlong beans contains 0.201mg.
- The glycemic index of yardlong beans is higher.
Food varieties used in this article are Noodles, japanese, soba, cooked and Yardlong bean, cooked, boiled, drained, without salt.
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.
| Contains more ManganeseManganese | +86.1% |
| Contains more MagnesiumMagnesium | +366.7% |
| Contains more CalciumCalcium | +1000% |
| Contains more PotassiumPotassium | +728.6% |
| Contains more IronIron | +104.2% |
| Contains more CopperCopper | +487.5% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +128% |
| Contains less SodiumSodium | -93.3% |
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.
| Contains more Vitamin B5Vitamin B5 | +360.8% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +280.8% |
| Contains more Vitamin B3Vitamin B3 | +23.5% |
| Contains more FolateFolate | +542.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 16.2mg | 18% |
| Folate | 7µg | 45µg | 10% |
| Magnesium | 9mg | 42mg | 8% |
| Manganese | 0.374mg | 0.201mg | 8% |
| Potassium | 35mg | 290mg | 8% |
| Vitamin B2 | 0.026mg | 0.099mg | 6% |
| Iron | 0.48mg | 0.98mg | 6% |
| Protein | 5.06g | 2.53g | 5% |
| Phosphorus | 25mg | 57mg | 5% |
| Calcium | 4mg | 44mg | 4% |
| Carbs | 21.44g | 9.18g | 4% |
| Vitamin B5 | 0.235mg | 0.051mg | 4% |
| Copper | 0.008mg | 0.047mg | 4% |
| Vitamin A | 0µg | 23µg | 3% |
| Selenium | 1.5µg | 3% | |
| Calories | 99kcal | 47kcal | 3% |
| Zinc | 0.12mg | 0.36mg | 2% |
| Sodium | 60mg | 4mg | 2% |
| Vitamin B6 | 0.04mg | 0.024mg | 1% |
| Vitamin B1 | 0.094mg | 0.085mg | 1% |
| Vitamin B3 | 0.51mg | 0.63mg | 1% |
| Fats | 0.1g | 0.1g | 0% |
| Net carbs | 21.44g | 9.18g | N/A |
| Saturated fat | 0.019g | 0.026g | 0% |
| Monounsaturated fat | 0.026g | 0.009g | 0% |
| Polyunsaturated fat | 0.031g | 0.042g | 0% |
| Tryptophan | 0.072mg | 0.029mg | 0% |
| Threonine | 0.177mg | 0.094mg | 0% |
| Isoleucine | 0.195mg | 0.135mg | 0% |
| Leucine | 0.33mg | 0.18mg | 0% |
| Lysine | 0.214mg | 0.166mg | 0% |
| Methionine | 0.072mg | 0.036mg | 0% |
| Phenylalanine | 0.217mg | 0.139mg | 0% |
| Valine | 0.249mg | 0.146mg | 0% |
| Histidine | 0.119mg | 0.082mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more ProteinProtein | +100% |
| Contains more CarbsCarbs | +133.6% |
| Contains more WaterWater | +19.8% |
| Contains more OtherOther | +84.6% |
~equal in
Fats
~0.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains less Sat. FatSaturated fat | -26.9% |
| Contains more Mono. FatMonounsaturated fat | +188.9% |
| Contains more Poly. FatPolyunsaturated fat | +35.5% |
