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  6. Soybean raw vs. Soba

Soybean raw vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between Soybean raw and Soba

  • Soba has less Iron, Copper, Phosphorus, Manganese, Folate, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Zinc than Soybean raw.
  • Soybean raw covers your daily need of Iron 190% more than Soba.
  • Soybean raw has 207 times more Copper than Soba. While Soybean raw has 1.658mg of Copper, Soba has only 0.008mg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Noodles, japanese, soba, cooked.

Infographic

Soybean raw vs Soba 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.
Soybean raw
Soybean raw
10
:
0
Soba
Soba
Contains more Calcium +6825%
Contains more Iron +3170.8%
Contains more Magnesium +3011.1%
Contains more Phosphorus +2716%
Contains more Potassium +5034.3%
Contains less Sodium -96.7%
Contains more Zinc +3975%
Contains more Copper +20625%
Contains more Manganese +573%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +6825%
Contains more Iron +3170.8%
Contains more Magnesium +3011.1%
Contains more Phosphorus +2716%
Contains more Potassium +5034.3%
Contains less Sodium -96.7%
Contains more Zinc +3975%
Contains more Copper +20625%
Contains more Manganese +573%

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.
Soybean raw
Soybean raw
10
:
0
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +829.8%
Contains more Vitamin B2 +3246.2%
Contains more Vitamin B3 +218.2%
Contains more Vitamin B5 +237.4%
Contains more Vitamin B6 +842.5%
Contains more Folate +5257.1%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +829.8%
Contains more Vitamin B2 +3246.2%
Contains more Vitamin B3 +218.2%
Contains more Vitamin B5 +237.4%
Contains more Vitamin B6 +842.5%
Contains more Folate +5257.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Soba
Soba
Contains more Protein +621.1%
Contains more Fats +19840%
Contains more Carbs +40.7%
Contains more Other +1148.7%
Contains more Water +754.9%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +621.1%
Contains more Fats +19840%
Contains more Carbs +40.7%
Contains more Other +1148.7%
Contains more Water +754.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +16838.5%
Contains more Polyunsaturated fat +36206.5%
Contains less Saturated Fat -99.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +16838.5%
Contains more Polyunsaturated fat +36206.5%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Soba
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Soba Opinion
Net carbs 20.86g 21.44g Soba
Protein 36.49g 5.06g Soybean raw
Fats 19.94g 0.1g Soybean raw
Carbs 30.16g 21.44g Soybean raw
Calories 446kcal 99kcal Soybean raw
Sugar 7.33g Soba
Fiber 9.3g Soybean raw
Calcium 277mg 4mg Soybean raw
Iron 15.7mg 0.48mg Soybean raw
Magnesium 280mg 9mg Soybean raw
Phosphorus 704mg 25mg Soybean raw
Potassium 1797mg 35mg Soybean raw
Sodium 2mg 60mg Soybean raw
Zinc 4.89mg 0.12mg Soybean raw
Copper 1.658mg 0.008mg Soybean raw
Manganese 2.517mg 0.374mg Soybean raw
Selenium 17.8µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.094mg Soybean raw
Vitamin B2 0.87mg 0.026mg Soybean raw
Vitamin B3 1.623mg 0.51mg Soybean raw
Vitamin B5 0.793mg 0.235mg Soybean raw
Vitamin B6 0.377mg 0.04mg Soybean raw
Folate 375µg 7µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.072mg Soybean raw
Threonine 1.766mg 0.177mg Soybean raw
Isoleucine 1.971mg 0.195mg Soybean raw
Leucine 3.309mg 0.33mg Soybean raw
Lysine 2.706mg 0.214mg Soybean raw
Methionine 0.547mg 0.072mg Soybean raw
Phenylalanine 2.122mg 0.217mg Soybean raw
Valine 2.029mg 0.249mg Soybean raw
Histidine 1.097mg 0.119mg Soybean raw
Saturated Fat 2.884g 0.019g Soba
Monounsaturated Fat 4.404g 0.026g Soybean raw
Polyunsaturated fat 11.255g 0.031g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
6%
Soba
Minerals Daily Need Coverage Score
244%
Soybean raw
10%
Soba

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 2.865g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.