White beans vs. Soba — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

White beans

Soba

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.

White beans

Soba

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

All nutrients comparison - raw data values

Nutrient			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%