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
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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 MagnesiumMagnesium | +600% |
| Contains more CalciumCalcium | +2150% |
| Contains more PotassiumPotassium | +1502.9% |
| Contains more IronIron | +670.8% |
| Contains more CopperCopper | +3487.5% |
| Contains more ZincZinc | +1050% |
| Contains more PhosphorusPhosphorus | +352% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +70.1% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25.5% |
| Contains more Vitamin B2Vitamin B2 | +76.9% |
| Contains more Vitamin B6Vitamin B6 | +132.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1057.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +264.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
| Contains more ProteinProtein | +92.3% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +17% |
| Contains more OtherOther | +348.7% |
| Contains more WaterWater | +15.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.091 g
Monounsaturated Fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
Saturated Fat:
Sat. Fat
0.019 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated Fat | +19.2% |
| Contains more Poly. FatPolyunsaturated fat | +390.3% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 139kcal | 99kcal |
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| Protein | 9.73g | 5.06g |
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| Fats | 0.35g | 0.1g |
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| Net carbs | 18.79g | 21.44g |
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| Carbs | 25.09g | 21.44g |
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| Magnesium | 63mg | 9mg |
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| Calcium | 90mg | 4mg |
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| Potassium | 561mg | 35mg |
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| Iron | 3.7mg | 0.48mg |
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| Sugar | 0.34g |
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| Fiber | 6.3g |
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| Copper | 0.287mg | 0.008mg |
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| Zinc | 1.38mg | 0.12mg |
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| Phosphorus | 113mg | 25mg |
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| Sodium | 6mg | 60mg |
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| Vitamin E | 0.94mg |
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| Manganese | 0.636mg | 0.374mg |
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| Selenium | 1.3µg |
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| Vitamin B1 | 0.118mg | 0.094mg |
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| Vitamin B2 | 0.046mg | 0.026mg |
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| Vitamin B3 | 0.14mg | 0.51mg |
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| Vitamin B5 | 0.229mg | 0.235mg |
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| Vitamin B6 | 0.093mg | 0.04mg |
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| Vitamin K | 3.5µg |
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| Folate | 81µg | 7µg |
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| Choline | 35.1mg |
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| Saturated Fat | 0.091g | 0.019g |
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| Monounsaturated Fat | 0.031g | 0.026g |
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| Polyunsaturated fat | 0.152g | 0.031g |
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| Tryptophan | 0.115mg | 0.072mg |
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| Threonine | 0.409mg | 0.177mg |
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| Isoleucine | 0.429mg | 0.195mg |
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| Leucine | 0.776mg | 0.33mg |
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| Lysine | 0.668mg | 0.214mg |
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| Methionine | 0.146mg | 0.072mg |
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| Phenylalanine | 0.526mg | 0.217mg |
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| Valine | 0.509mg | 0.249mg |
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| Histidine | 0.271mg | 0.119mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
53%
10%
Comparison summary
Which food contains less Sodium?
White beans contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 46)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is richer in vitamins?
White beans is relatively richer in vitamins
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
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 ($)