Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Soba

Yardlong bean (Asparagus bean) raw vs. Soba — In-Depth Nutrition Comparison

Compare

The main differences between Yardlong bean (Asparagus bean) raw and Soba

  • Yardlong bean (Asparagus bean) raw is richer in Vitamin C, Folate, Magnesium, Vitamin B2, and Potassium, yet Soba is richer in Manganese.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) raw is 21% higher.
  • Yardlong bean (Asparagus bean) raw contains 13 times more Calcium than Soba. Yardlong bean (Asparagus bean) raw contains 50mg of Calcium, while Soba contains 4mg.

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

Infographic

Yardlong bean (Asparagus bean) raw 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
8
:
2
Soba
Soba
Contains more Calcium +1150%
Contains more Magnesium +388.9%
Contains more Phosphorus +136%
Contains more Potassium +585.7%
Contains less Sodium -93.3%
Contains more Zinc +208.3%
Contains more Copper +500%
Contains more Manganese +82.4%
Equal in Iron - 0.48
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +1150%
Contains more Magnesium +388.9%
Contains more Phosphorus +136%
Contains more Potassium +585.7%
Contains less Sodium -93.3%
Contains more Zinc +208.3%
Contains more Copper +500%
Contains more Manganese +82.4%
Equal in Iron - 0.48

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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
5
:
3
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +323.1%
Contains more Folate +785.7%
Contains more Vitamin B3 +24.4%
Contains more Vitamin B5 +327.3%
Contains more Vitamin B6 +66.7%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +323.1%
Contains more Folate +785.7%
Contains more Vitamin B3 +24.4%
Contains more Vitamin B5 +327.3%
Contains more Vitamin B6 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
3
:
2
Soba
Soba
Contains more Fats +300%
Contains more Water +20.3%
Contains more Other +53.8%
Contains more Protein +80.7%
Contains more Carbs +156.8%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 Fats +300%
Contains more Water +20.3%
Contains more Other +53.8%
Contains more Protein +80.7%
Contains more Carbs +156.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +38.5%
Contains more Polyunsaturated fat +445.2%
Contains less Saturated Fat -81.9%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +38.5%
Contains more Polyunsaturated fat +445.2%
Contains less Saturated Fat -81.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Soba Opinion
Net carbs 8.35g 21.44g Soba
Protein 2.8g 5.06g Soba
Fats 0.4g 0.1g Yardlong bean (Asparagus bean) raw
Carbs 8.35g 21.44g Soba
Calories 47kcal 99kcal Soba
Calcium 50mg 4mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 0.48mg Soba
Magnesium 44mg 9mg Yardlong bean (Asparagus bean) raw
Phosphorus 59mg 25mg Yardlong bean (Asparagus bean) raw
Potassium 240mg 35mg Yardlong bean (Asparagus bean) raw
Sodium 4mg 60mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 0.12mg Yardlong bean (Asparagus bean) raw
Copper 0.048mg 0.008mg Yardlong bean (Asparagus bean) raw
Manganese 0.205mg 0.374mg Soba
Selenium 1.5µg Yardlong bean (Asparagus bean) raw
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.094mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.11mg 0.026mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 0.51mg Soba
Vitamin B5 0.055mg 0.235mg Soba
Vitamin B6 0.024mg 0.04mg Soba
Folate 62µg 7µg Yardlong bean (Asparagus bean) raw
Tryptophan 0.032mg 0.072mg Soba
Threonine 0.104mg 0.177mg Soba
Isoleucine 0.15mg 0.195mg Soba
Leucine 0.2mg 0.33mg Soba
Lysine 0.184mg 0.214mg Soba
Methionine 0.04mg 0.072mg Soba
Phenylalanine 0.154mg 0.217mg Soba
Valine 0.162mg 0.249mg Soba
Histidine 0.09mg 0.119mg Soba
Saturated Fat 0.105g 0.019g Soba
Monounsaturated Fat 0.036g 0.026g Yardlong bean (Asparagus bean) raw
Polyunsaturated fat 0.169g 0.031g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw 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
19%
Yardlong bean (Asparagus bean) raw
6%
Soba
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
10%
Soba

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 40)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.