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Yellow beans vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between yellow beans and soba

  • Soba has less iron, phosphorus, copper, folate, magnesium, zinc, potassium, vitamin B1, vitamin B6, and vitamin B2 than yellow beans.
  • Yellow beans cover your daily need for iron, 25% more than soba.
  • Yellow beans have 23 times more copper than soba. While yellow beans have 0.186mg of copper, soba has only 0.008mg.

These are the specific foods used in this comparison Beans, yellow, mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Yellow beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +722.2%
Contains more CalciumCalcium +1450%
Contains more PotassiumPotassium +828.6%
Contains more IronIron +416.7%
Contains more CopperCopper +2225%
Contains more ZincZinc +783.3%
Contains more PhosphorusPhosphorus +632%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +21.7%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Soba
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +98.9%
Contains more Vitamin B2Vitamin B2 +296.2%
Contains more Vitamin B3Vitamin B3 +38.8%
Contains more Vitamin B6Vitamin B6 +222.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1057.1%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yellow beans Soba DV% diff.
Fiber 10.4g 42%
Iron 2.48mg 0.48mg 25%
Phosphorus 183mg 25mg 23%
Copper 0.186mg 0.008mg 20%
Folate 81µg 7µg 19%
Magnesium 74mg 9mg 15%
Potassium 325mg 35mg 9%
Zinc 1.06mg 0.12mg 9%
Vitamin B1 0.187mg 0.094mg 8%
Protein 9.16g 5.06g 8%
Vitamin B6 0.129mg 0.04mg 7%
Calcium 62mg 4mg 6%
Choline 35.2mg 6%
Vitamin B2 0.103mg 0.026mg 6%
Vitamin E 0.94mg 6%
Manganese 0.455mg 0.374mg 4%
Vitamin K 3.5µg 3%
Polyunsaturated fat 0.466g 0.031g 3%
Calories 144kcal 99kcal 2%
Selenium 1.3µg 2%
Vitamin C 1.8mg 0mg 2%
Sodium 5mg 60mg 2%
Fats 1.08g 0.1g 2%
Carbs 25.28g 21.44g 1%
Saturated fat 0.279g 0.019g 1%
Vitamin B3 0.708mg 0.51mg 1%
Net carbs 14.88g 21.44g N/A
Sugar 0.34g N/A
Vitamin B5 0.229mg 0.235mg 0%
Monounsaturated fat 0.094g 0.026g 0%
Tryptophan 0.108mg 0.072mg 0%
Threonine 0.386mg 0.177mg 0%
Isoleucine 0.405mg 0.195mg 0%
Leucine 0.732mg 0.33mg 0%
Lysine 0.629mg 0.214mg 0%
Methionine 0.138mg 0.072mg 0%
Phenylalanine 0.496mg 0.217mg 0%
Valine 0.479mg 0.249mg 0%
Histidine 0.255mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Soba
1
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 ProteinProtein +81%
Contains more FatsFats +980%
Contains more CarbsCarbs +17.9%
Contains more OtherOther +284.6%
Contains more WaterWater +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +261.5%
Contains more Poly. FatPolyunsaturated fat +1403.2%
Contains less Sat. FatSaturated fat -93.2%

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.