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  6. Yardlong bean (Asparagus bean) vs. Soba

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

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A recap on differences between Yardlong bean (Asparagus bean) and Soba

  • Yardlong bean (Asparagus bean) has more Vitamin C, Folate, Magnesium, Potassium, Iron, and Vitamin B2, however, Soba is higher in Manganese.
  • Yardlong bean (Asparagus bean) covers your daily Vitamin C needs 18% more than Soba.
  • Soba contains 11 times less Calcium than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) contains 44mg of Calcium, while Soba contains 4mg.

Food varieties used in this article are Yardlong bean, cooked, boiled, drained, without salt and Noodles, japanese, soba, cooked.

Infographic

Yardlong bean (Asparagus 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
9
:
1
Soba
Soba
Contains more Calcium +1000%
Contains more Iron +104.2%
Contains more Magnesium +366.7%
Contains more Phosphorus +128%
Contains more Potassium +728.6%
Contains less Sodium -93.3%
Contains more Zinc +200%
Contains more Copper +487.5%
Contains more Manganese +86.1%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 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 +1000%
Contains more Iron +104.2%
Contains more Magnesium +366.7%
Contains more Phosphorus +128%
Contains more Potassium +728.6%
Contains less Sodium -93.3%
Contains more Zinc +200%
Contains more Copper +487.5%
Contains more Manganese +86.1%

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)
Yardlong bean (Asparagus bean)
5
:
3
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +280.8%
Contains more Vitamin B3 +23.5%
Contains more Folate +542.9%
Contains more Vitamin B1 +10.6%
Contains more Vitamin B5 +360.8%
Contains more Vitamin B6 +66.7%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 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 B2 +280.8%
Contains more Vitamin B3 +23.5%
Contains more Folate +542.9%
Contains more Vitamin B1 +10.6%
Contains more Vitamin B5 +360.8%
Contains more Vitamin B6 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
2
Soba
Soba
Contains more Water +19.8%
Contains more Other +84.6%
Contains more Protein +100%
Contains more Carbs +133.6%
Equal in Fats - 0.1
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 Water +19.8%
Contains more Other +84.6%
Contains more Protein +100%
Contains more Carbs +133.6%
Equal in Fats - 0.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Soba
Soba
Contains more Polyunsaturated fat +35.5%
Contains less Saturated Fat -26.9%
Contains more Monounsaturated Fat +188.9%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Polyunsaturated fat +35.5%
Contains less Saturated Fat -26.9%
Contains more Monounsaturated Fat +188.9%

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) 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) Soba Opinion
Net carbs 9.18g 21.44g Soba
Protein 2.53g 5.06g Soba
Fats 0.1g 0.1g
Carbs 9.18g 21.44g Soba
Calories 47kcal 99kcal Soba
Calcium 44mg 4mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.48mg Yardlong bean (Asparagus bean)
Magnesium 42mg 9mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 25mg Yardlong bean (Asparagus bean)
Potassium 290mg 35mg Yardlong bean (Asparagus bean)
Sodium 4mg 60mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.12mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.008mg Yardlong bean (Asparagus bean)
Manganese 0.201mg 0.374mg Soba
Selenium 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.094mg Soba
Vitamin B2 0.099mg 0.026mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.51mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.235mg Soba
Vitamin B6 0.024mg 0.04mg Soba
Folate 45µg 7µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg 0.072mg Soba
Threonine 0.094mg 0.177mg Soba
Isoleucine 0.135mg 0.195mg Soba
Leucine 0.18mg 0.33mg Soba
Lysine 0.166mg 0.214mg Soba
Methionine 0.036mg 0.072mg Soba
Phenylalanine 0.139mg 0.217mg Soba
Valine 0.146mg 0.249mg Soba
Histidine 0.082mg 0.119mg Soba
Saturated Fat 0.026g 0.019g Soba
Monounsaturated Fat 0.009g 0.026g Soba
Polyunsaturated fat 0.042g 0.031g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Soba
Low Fats diet Equal
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
15%
Yardlong bean (Asparagus bean)
6%
Soba
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
10%
Soba

Comparison summary

Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.007g)
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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.