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  6. Soba vs. Yardlong bean (Asparagus bean) raw

Soba vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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The main differences between soba and yardlong bean (Asparagus bean) raw

  • Soba is richer in manganese, yet yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, folate, magnesium, vitamin B2, and potassium.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Soba contains 2 times more manganese than yardlong bean (Asparagus bean) raw. Soba contains 0.374mg of manganese, while yardlong bean (Asparagus bean) raw contains 0.205mg.
  • Soba has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Noodles, japanese, soba, cooked and Yardlong bean, raw.

Infographic

Soba vs Yardlong bean (Asparagus bean) raw 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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more ManganeseManganese +82.4%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +1150%
Contains more PotassiumPotassium +585.7%
Contains more CopperCopper +500%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +136%
Contains less SodiumSodium -93.3%
~equal in Iron ~0.47mg

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
3
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B5Vitamin B5 +327.3%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more FolateFolate +785.7%
~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 Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0mg 18.8mg 21%
Folate 7µg 62µg 14%
Magnesium 9mg 44mg 8%
Manganese 0.374mg 0.205mg 7%
Vitamin B2 0.026mg 0.11mg 6%
Potassium 35mg 240mg 6%
Vitamin A 0µg 43µg 5%
Protein 5.06g 2.8g 5%
Calcium 4mg 50mg 5%
Phosphorus 25mg 59mg 5%
Carbs 21.44g 8.35g 4%
Vitamin B5 0.235mg 0.055mg 4%
Copper 0.008mg 0.048mg 4%
Selenium 1.5µg 3%
Calories 99kcal 47kcal 3%
Sodium 60mg 4mg 2%
Zinc 0.12mg 0.37mg 2%
Polyunsaturated fat 0.031g 0.169g 1%
Vitamin B6 0.04mg 0.024mg 1%
Vitamin B1 0.094mg 0.107mg 1%
Vitamin B3 0.51mg 0.41mg 1%
Fats 0.1g 0.4g 0%
Net carbs 21.44g 8.35g N/A
Iron 0.48mg 0.47mg 0%
Saturated fat 0.019g 0.105g 0%
Monounsaturated fat 0.026g 0.036g 0%
Tryptophan 0.072mg 0.032mg 0%
Threonine 0.177mg 0.104mg 0%
Isoleucine 0.195mg 0.15mg 0%
Leucine 0.33mg 0.2mg 0%
Lysine 0.214mg 0.184mg 0%
Methionine 0.072mg 0.04mg 0%
Phenylalanine 0.217mg 0.154mg 0%
Valine 0.249mg 0.162mg 0%
Histidine 0.119mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +80.7%
Contains more CarbsCarbs +156.8%
Contains more FatsFats +300%
Contains more WaterWater +20.3%
Contains more OtherOther +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +38.5%
Contains more Poly. FatPolyunsaturated fat +445.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.