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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Soba
0
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%
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.
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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Soba
1
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%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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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 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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
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
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.
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 DV% diff.
Iron 3.7mg 0.48mg 40%
Copper 0.287mg 0.008mg 31%
Fiber 6.3g 25%
Folate 81µg 7µg 19%
Potassium 561mg 35mg 15%
Phosphorus 113mg 25mg 13%
Magnesium 63mg 9mg 13%
Zinc 1.38mg 0.12mg 11%
Manganese 0.636mg 0.374mg 11%
Protein 9.73g 5.06g 9%
Calcium 90mg 4mg 9%
Choline 35.1mg 6%
Vitamin E 0.94mg 6%
Vitamin B6 0.093mg 0.04mg 4%
Vitamin K 3.5µg 3%
Vitamin B3 0.14mg 0.51mg 2%
Calories 139kcal 99kcal 2%
Vitamin B2 0.046mg 0.026mg 2%
Vitamin B1 0.118mg 0.094mg 2%
Sodium 6mg 60mg 2%
Selenium 1.3µg 2%
Carbs 25.09g 21.44g 1%
Polyunsaturated fat 0.152g 0.031g 1%
Fats 0.35g 0.1g 0%
Net carbs 18.79g 21.44g N/A
Sugar 0.34g N/A
Vitamin B5 0.229mg 0.235mg 0%
Saturated fat 0.091g 0.019g 0%
Monounsaturated fat 0.031g 0.026g 0%
Tryptophan 0.115mg 0.072mg 0%
Threonine 0.409mg 0.177mg 0%
Isoleucine 0.429mg 0.195mg 0%
Leucine 0.776mg 0.33mg 0%
Lysine 0.668mg 0.214mg 0%
Methionine 0.146mg 0.072mg 0%
Phenylalanine 0.526mg 0.217mg 0%
Valine 0.509mg 0.249mg 0%
Histidine 0.271mg 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
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.