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  6. Winged beans vs. Soba

Winged beans vs. Soba — In-Depth Nutrition Comparison

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Differences between Winged beans and Soba

  • Soba contains less Copper, Iron, Manganese, Phosphorus, Vitamin B1, Calcium, Zinc, Magnesium, Vitamin B2, and Potassium than Winged beans.
  • Winged beans's daily need coverage for Copper is 85% higher.
  • Soba contains 36 times less Calcium than Winged beans. Winged beans contains 142mg of Calcium, while Soba contains 4mg.

The food types used in this comparison are Winged beans, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Winged 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.
Winged beans
Winged beans
10
:
0
Soba
Soba
Contains more Calcium +3450%
Contains more Iron +802.1%
Contains more Magnesium +500%
Contains more Phosphorus +512%
Contains more Potassium +700%
Contains less Sodium -78.3%
Contains more Zinc +1100%
Contains more Copper +9562.5%
Contains more Manganese +220.6%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +3450%
Contains more Iron +802.1%
Contains more Magnesium +500%
Contains more Phosphorus +512%
Contains more Potassium +700%
Contains less Sodium -78.3%
Contains more Zinc +1100%
Contains more Copper +9562.5%
Contains more Manganese +220.6%

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.
Winged beans
Winged beans
5
:
1
Soba
Soba
Contains more Vitamin B1 +213.8%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B6 +17.5%
Contains more Folate +42.9%
Contains more Vitamin B5 +50.6%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
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 +213.8%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +62.7%
Contains more Vitamin B6 +17.5%
Contains more Folate +42.9%
Contains more Vitamin B5 +50.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
3
:
2
Soba
Soba
Contains more Protein +109.9%
Contains more Fats +5740%
Contains more Other +261.5%
Contains more Carbs +43.5%
Equal in Water - 73.01
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 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 +109.9%
Contains more Fats +5740%
Contains more Other +261.5%
Contains more Carbs +43.5%
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +8180.8%
Contains more Polyunsaturated fat +4903.2%
Contains less Saturated Fat -97.7%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +8180.8%
Contains more Polyunsaturated fat +4903.2%
Contains less Saturated Fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged beans Soba Opinion
Net carbs 14.94g 21.44g Soba
Protein 10.62g 5.06g Winged beans
Fats 5.84g 0.1g Winged beans
Carbs 14.94g 21.44g Soba
Calories 147kcal 99kcal Winged beans
Calcium 142mg 4mg Winged beans
Iron 4.33mg 0.48mg Winged beans
Magnesium 54mg 9mg Winged beans
Phosphorus 153mg 25mg Winged beans
Potassium 280mg 35mg Winged beans
Sodium 13mg 60mg Winged beans
Zinc 1.44mg 0.12mg Winged beans
Copper 0.773mg 0.008mg Winged beans
Manganese 1.199mg 0.374mg Winged beans
Selenium 2.9µg Winged beans
Vitamin B1 0.295mg 0.094mg Winged beans
Vitamin B2 0.129mg 0.026mg Winged beans
Vitamin B3 0.83mg 0.51mg Winged beans
Vitamin B5 0.156mg 0.235mg Soba
Vitamin B6 0.047mg 0.04mg Winged beans
Folate 10µg 7µg Winged beans
Tryptophan 0.233mg 0.072mg Winged beans
Threonine 0.36mg 0.177mg Winged beans
Isoleucine 0.448mg 0.195mg Winged beans
Leucine 0.762mg 0.33mg Winged beans
Lysine 0.652mg 0.214mg Winged beans
Methionine 0.109mg 0.072mg Winged beans
Phenylalanine 0.436mg 0.217mg Winged beans
Valine 0.467mg 0.249mg Winged beans
Histidine 0.241mg 0.119mg Winged beans
Saturated Fat 0.825g 0.019g Soba
Monounsaturated Fat 2.153g 0.026g Winged beans
Polyunsaturated fat 1.551g 0.031g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged 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
12%
Winged beans
6%
Soba
Minerals Daily Need Coverage Score
80%
Winged beans
10%
Soba

Comparison summary

Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food is richer in vitamins?
Winged beans
Winged beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.806g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.