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

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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
:
1
Soba
Contains more Calcium +1150%
Contains more Potassium +585.7%
Contains more Magnesium +388.9%
Contains more Copper +500%
Contains more Zinc +208.3%
Contains more Phosphorus +136%
Contains less Sodium -93.3%
Equal in Iron - 0.48
Contains more Calcium +1150%
Contains more Potassium +585.7%
Contains more Magnesium +388.9%
Contains more Copper +500%
Contains more Zinc +208.3%
Contains more Phosphorus +136%
Contains less Sodium -93.3%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +323.1%
Contains more Folate, total +785.7%
Contains more Vitamin B3 +24.4%
Contains more Vitamin B5 +327.3%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +323.1%
Contains more Folate, total +785.7%
Contains more Vitamin B3 +24.4%
Contains more Vitamin B5 +327.3%
Contains more Vitamin B6 +66.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
4
Soba
Mineral Summary Score
14
Yardlong bean (Asparagus bean)
5
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 the 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 table

Pay attention at 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
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.086g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yardlong bean (Asparagus bean) Soba Opinion
Calories 47 99 Soba
Protein 2.8 5.06 Soba
Fats 0.4 0.1 Yardlong bean (Asparagus bean)
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 21.44 Soba
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.48 Soba
Calcium 50 4 Yardlong bean (Asparagus bean)
Potassium 240 35 Yardlong bean (Asparagus bean)
Magnesium 44 9 Yardlong bean (Asparagus bean)
Sugars
Fiber
Copper 0.048 0.008 Yardlong bean (Asparagus bean)
Zinc 0.37 0.12 Yardlong bean (Asparagus bean)
Starch
Phosphorus 59 25 Yardlong bean (Asparagus bean)
Sodium 4 60 Yardlong bean (Asparagus bean)
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.107 0.094 Yardlong bean (Asparagus bean)
Vitamin B2 0.11 0.026 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 0.51 Soba
Vitamin B5 0.055 0.235 Soba
Vitamin B6 0.024 0.04 Soba
Vitamin B12 0 0
Vitamin K
Folate, total 62 7 Yardlong bean (Asparagus bean)
Folic acid (B9) 0 0
Trans Fat 0 Soba
Saturated Fat 0.105 0.019 Soba
Monounsaturated Fat 0.036 0.026 Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.169 0.031 Yardlong bean (Asparagus bean)
Tryptophan 0.032 0.072 Soba
Threonine 0.104 0.177 Soba
Isoleucine 0.15 0.195 Soba
Leucine 0.2 0.33 Soba
Lysine 0.184 0.214 Soba
Methionine 0.04 0.072 Soba
Phenylalanine 0.154 0.217 Soba
Valine 0.162 0.249 Soba
Histidine 0.09 0.119 Soba
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.