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Winged bean vs Soba - In-Depth Nutrition Comparison

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The main differences between Winged bean and Soba

  • Winged bean is richer than Soba in Copper, Vitamin B1, Iron, Potassium, Zinc, Vitamin B2, Vitamin B3, and Manganese.
  • Daily need coverage for Copper from Winged bean is 153% higher.
  • Winged bean contains 17 times more Potassium than Soba. Winged bean contains 586mg of Potassium, while Soba contains 35mg.

Food types used in this article are Winged bean tuber, raw and Noodles, japanese, soba, cooked.

Infographic

Winged bean vs Soba 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +650%
Contains more Iron +316.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +80%
Contains more Potassium +1574.3%
Contains less Sodium -41.7%
Contains more Zinc +1058.3%
Contains more Copper +17225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +650%
Contains more Iron +316.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +80%
Contains more Potassium +1574.3%
Contains less Sodium -41.7%
Contains more Zinc +1058.3%
Contains more Copper +17225%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Soba
Contains more Vitamin B1 +303.2%
Contains more Vitamin B2 +473.1%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B6 +87.5%
Contains more Folate +171.4%
Contains more Vitamin B5 +102.6%
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% 95% 35% 31% 7% 18% 15% 0% 0%
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 +303.2%
Contains more Vitamin B2 +473.1%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B6 +87.5%
Contains more Folate +171.4%
Contains more Vitamin B5 +102.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean 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 price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Soba Opinion
Net carbs 28.1g 21.44g Winged bean
Protein 11.6g 5.06g Winged bean
Fats 0.9g 0.1g Winged bean
Carbs 28.1g 21.44g Winged bean
Calories 148kcal 99kcal Winged bean
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 30mg 4mg Winged bean
Iron 2mg 0.48mg Winged bean
Magnesium 24mg 9mg Winged bean
Phosphorus 45mg 25mg Winged bean
Potassium 586mg 35mg Winged bean
Sodium 35mg 60mg Winged bean
Zinc 1.39mg 0.12mg Winged bean
Copper 1.386mg 0.008mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.094mg Winged bean
Vitamin B2 0.149mg 0.026mg Winged bean
Vitamin B3 1.64mg 0.51mg Winged bean
Vitamin B5 0.116mg 0.235mg Soba
Vitamin B6 0.075mg 0.04mg Winged bean
Folate 19µg 7µg Winged bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.252mg 0.072mg Winged bean
Threonine 0.451mg 0.177mg Winged bean
Isoleucine 0.425mg 0.195mg Winged bean
Leucine 0.64mg 0.33mg Winged bean
Lysine 0.592mg 0.214mg Winged bean
Methionine 0.143mg 0.072mg Winged bean
Phenylalanine 0.451mg 0.217mg Winged bean
Valine 0.599mg 0.249mg Winged bean
Histidine 0.241mg 0.119mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.222g 0.019g Soba
Monounsaturated Fat 0.234g 0.026g Winged bean
Polyunsaturated fat 0.174g 0.031g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
6
Soba
Mineral Summary Score
85
Winged bean
7
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
30%
Soba
Carbohydrates
28%
Winged bean
21%
Soba
Fats
4%
Winged bean
0%
Soba

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.203g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.5)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.