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  6. White beans vs. Soba

White beans vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between White beans and Soba

  • Soba has less Iron, Copper, Folate, Potassium, Magnesium, Phosphorus, Zinc, Manganese, and Calcium.
  • White beans covers your daily Iron needs 40% more than Soba.
  • Soba contains 36 times less Copper than White beans. White beans contains 0.287mg of Copper, while Soba contains 0.008mg.

Food varieties used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

White beans 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.
White beans
White beans
10
:
0
Soba
Soba
Contains more Calcium +2150%
Contains more Iron +670.8%
Contains more Magnesium +600%
Contains more Phosphorus +352%
Contains more Potassium +1502.9%
Contains less Sodium -90%
Contains more Zinc +1050%
Contains more Copper +3487.5%
Contains more Manganese +70.1%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +2150%
Contains more Iron +670.8%
Contains more Magnesium +600%
Contains more Phosphorus +352%
Contains more Potassium +1502.9%
Contains less Sodium -90%
Contains more Zinc +1050%
Contains more Copper +3487.5%
Contains more Manganese +70.1%

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.
White beans
White beans
6
:
2
Soba
Soba
Contains more Vitamin B1 +25.5%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B6 +132.5%
Contains more Folate +1057.1%
Contains more Vitamin B3 +264.3%
Equal in Vitamin B5 - 0.235
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
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 B1 +25.5%
Contains more Vitamin B2 +76.9%
Contains more Vitamin B6 +132.5%
Contains more Folate +1057.1%
Contains more Vitamin B3 +264.3%
Equal in Vitamin B5 - 0.235

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
4
:
1
Soba
Soba
Contains more Protein +92.3%
Contains more Fats +250%
Contains more Carbs +17%
Contains more Other +348.7%
Contains more Water +15.7%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +92.3%
Contains more Fats +250%
Contains more Carbs +17%
Contains more Other +348.7%
Contains more Water +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +390.3%
Contains less Saturated Fat -79.1%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +390.3%
Contains less Saturated Fat -79.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient White beans Soba Opinion
Net carbs 18.79g 21.44g Soba
Protein 9.73g 5.06g White beans
Fats 0.35g 0.1g White beans
Carbs 25.09g 21.44g White beans
Calories 139kcal 99kcal White beans
Sugar 0.34g Soba
Fiber 6.3g White beans
Calcium 90mg 4mg White beans
Iron 3.7mg 0.48mg White beans
Magnesium 63mg 9mg White beans
Phosphorus 113mg 25mg White beans
Potassium 561mg 35mg White beans
Sodium 6mg 60mg White beans
Zinc 1.38mg 0.12mg White beans
Copper 0.287mg 0.008mg White beans
Manganese 0.636mg 0.374mg White beans
Selenium 1.3µg White beans
Vitamin E 0.94mg White beans
Vitamin B1 0.118mg 0.094mg White beans
Vitamin B2 0.046mg 0.026mg White beans
Vitamin B3 0.14mg 0.51mg Soba
Vitamin B5 0.229mg 0.235mg Soba
Vitamin B6 0.093mg 0.04mg White beans
Folate 81µg 7µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.115mg 0.072mg White beans
Threonine 0.409mg 0.177mg White beans
Isoleucine 0.429mg 0.195mg White beans
Leucine 0.776mg 0.33mg White beans
Lysine 0.668mg 0.214mg White beans
Methionine 0.146mg 0.072mg White beans
Phenylalanine 0.526mg 0.217mg White beans
Valine 0.509mg 0.249mg White beans
Histidine 0.271mg 0.119mg White beans
Saturated Fat 0.091g 0.019g Soba
Monounsaturated Fat 0.031g 0.026g White beans
Polyunsaturated fat 0.152g 0.031g White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
White beans
6%
Soba
Minerals Daily Need Coverage Score
53%
White beans
10%
Soba

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 46)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.072g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.