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

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

  • Yardlong bean (Asparagus bean) is richer in Folate, Magnesium, Vitamin B2, and Potassium, yet Soba is richer in Vitamin C, and Manganese.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 21% higher.
  • Yardlong bean (Asparagus bean) contains 13 times more Calcium than Soba. Yardlong bean (Asparagus bean) 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) 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 +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%
Equal in Iron - 0.48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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%
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%
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%

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.
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 8.35g 21.44g Soba
Protein 2.8g 5.06g Soba
Fats 0.4g 0.1g Yardlong bean (Asparagus bean)
Carbs 8.35g 21.44g Soba
Calories 47kcal 99kcal Soba
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 50mg 4mg Yardlong bean (Asparagus bean)
Iron 0.47mg 0.48mg Soba
Magnesium 44mg 9mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 25mg Yardlong bean (Asparagus bean)
Potassium 240mg 35mg Yardlong bean (Asparagus bean)
Sodium 4mg 60mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 0.12mg Yardlong bean (Asparagus bean)
Copper 0.048mg 0.008mg Yardlong bean (Asparagus bean)
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.094mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.026mg Yardlong bean (Asparagus bean)
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)
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.105g 0.019g Soba
Monounsaturated Fat 0.036g 0.026g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.169g 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 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
19
Yardlong bean (Asparagus bean)
6
Soba
Mineral Summary Score
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
30%
Soba
Carbohydrates
8%
Yardlong bean (Asparagus bean)
21%
Soba
Fats
2%
Yardlong bean (Asparagus bean)
0%
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 - 0.086g)
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

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. Yardlong bean (Asparagus bean) - 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.