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Cereal vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between Cereal and Soba

  • Soba has less Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese than Cereal.
  • Cereal covers your daily need of Vitamin B1 516% more than Soba.
  • Soba has less Sodium.

These are the specific foods used in this comparison Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Noodles, japanese, soba, cooked.

Infographic

Cereal 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.
Cereal
9
:
1
Soba
Contains more Calcium +150%
Contains more Iron +6995.8%
Contains more Magnesium +111.1%
Contains more Phosphorus +208%
Contains more Potassium +200%
Contains more Zinc +6233.3%
Contains more Copper +1612.5%
Contains more Manganese +111.2%
Contains less Sodium -92.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +150%
Contains more Iron +6995.8%
Contains more Magnesium +111.1%
Contains more Phosphorus +208%
Contains more Potassium +200%
Contains more Zinc +6233.3%
Contains more Copper +1612.5%
Contains more Manganese +111.2%
Contains less Sodium -92.5%

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.
Cereal
8
:
4
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6589.4%
Contains more Vitamin B2 +14784.6%
Contains more Vitamin B3 +5707.8%
Contains more Vitamin B6 +14865%
Equal in Vitamin B5 - 0.235
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 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 +6589.4%
Contains more Vitamin B2 +14784.6%
Contains more Vitamin B3 +5707.8%
Contains more Vitamin B6 +14865%
Equal in Vitamin B5 - 0.235

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
:
1
Soba
Contains more Protein +19.8%
Contains more Fats +980%
Contains more Carbs +305.1%
Contains more Other +471.8%
Contains more Water +1831.5%
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
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 Protein +19.8%
Contains more Fats +980%
Contains more Carbs +305.1%
Contains more Other +471.8%
Contains more Water +1831.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
:
1
Soba
Contains more Monounsaturated Fat +684.6%
Contains more Polyunsaturated fat +1041.9%
Contains less Saturated Fat -92.7%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +684.6%
Contains more Polyunsaturated fat +1041.9%
Contains less Saturated Fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Soba Opinion
Net carbs 85.45g 21.44g Cereal
Protein 6.06g 5.06g Cereal
Fats 1.08g 0.1g Cereal
Carbs 86.85g 21.44g Cereal
Calories 378kcal 99kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Soba
Fiber 1.4g Cereal
Calcium 10mg 4mg Cereal
Iron 34.06mg 0.48mg Cereal
Magnesium 19mg 9mg Cereal
Phosphorus 77mg 25mg Cereal
Potassium 105mg 35mg Cereal
Sodium 795mg 60mg Soba
Zinc 7.6mg 0.12mg Cereal
Copper 0.137mg 0.008mg Cereal
Manganese 0.79mg 0.374mg Cereal
Selenium 6.3µg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.094mg Cereal
Vitamin B2 3.87mg 0.026mg Cereal
Vitamin B3 29.62mg 0.51mg Cereal
Vitamin B5 0.226mg 0.235mg Soba
Vitamin B6 5.986mg 0.04mg Cereal
Folate 7µg Soba
Tryptophan 0.066mg 0.072mg Soba
Threonine 0.241mg 0.177mg Cereal
Isoleucine 0.26mg 0.195mg Cereal
Leucine 0.767mg 0.33mg Cereal
Lysine 0.113mg 0.214mg Soba
Methionine 0.13mg 0.072mg Cereal
Phenylalanine 0.365mg 0.217mg Cereal
Valine 0.344mg 0.249mg Cereal
Histidine 0.162mg 0.119mg Cereal
Saturated Fat 0.26g 0.019g Soba
Monounsaturated Fat 0.204g 0.026g Cereal
Polyunsaturated fat 0.354g 0.031g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Soba
Low Fats diet ok
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
393%
Cereal
6%
Soba
Minerals Daily Need Coverage Score
183%
Cereal
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 735mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.