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  6. Winged bean vs. Soba

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
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 bean
Winged bean
10
:
0
Soba
Soba
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%
Contains more Manganese +42.2%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
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%
Contains more Manganese +42.2%

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 bean
Winged bean
5
:
1
Soba
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%
Winged bean
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%
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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Soba
Soba
Contains more Protein +129.2%
Contains more Fats +800%
Contains more Carbs +31.1%
Contains more Other +412.8%
Contains more Water +27.2%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +129.2%
Contains more Fats +800%
Contains more Carbs +31.1%
Contains more Other +412.8%
Contains more Water +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +461.3%
Contains less Saturated Fat -91.4%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +461.3%
Contains less Saturated Fat -91.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.532mg 0.374mg Winged bean
Selenium 0.7µg Winged bean
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
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
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

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
17%
Winged bean
6%
Soba
Minerals Daily Need Coverage Score
75%
Winged bean
10%
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

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 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.