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  6. Cornmeal vs. Soba

Cornmeal vs. Soba — In-Depth Nutrition Comparison

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What are the differences between Cornmeal and Soba?

  • Cornmeal is higher in Folate, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B6, Phosphorus, Copper, and Magnesium, yet Soba is higher in Manganese.
  • Cornmeal's daily need coverage for Folate is 51% more.
  • Cornmeal has 15 times more Vitamin B2 than Soba. While Cornmeal has 0.382mg of Vitamin B2, Soba has only 0.026mg.

We used Cornmeal, degermed, enriched, yellow and Noodles, japanese, soba, cooked types in this article.

Infographic

Cornmeal 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.
Cornmeal
Cornmeal
8
:
2
Soba
Soba
Contains more Iron +808.3%
Contains more Magnesium +255.6%
Contains more Phosphorus +296%
Contains more Potassium +305.7%
Contains less Sodium -88.3%
Contains more Zinc +450%
Contains more Copper +850%
Contains more Calcium +33.3%
Contains more Manganese +114.9%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Iron +808.3%
Contains more Magnesium +255.6%
Contains more Phosphorus +296%
Contains more Potassium +305.7%
Contains less Sodium -88.3%
Contains more Zinc +450%
Contains more Copper +850%
Contains more Calcium +33.3%
Contains more Manganese +114.9%

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.
Cornmeal
Cornmeal
9
:
0
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +486.2%
Contains more Vitamin B2 +1369.2%
Contains more Vitamin B3 +874.1%
Contains more Vitamin B6 +355%
Contains more Folate +2885.7%
Equal in Vitamin B5 - 0.235
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 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 B1 +486.2%
Contains more Vitamin B2 +1369.2%
Contains more Vitamin B3 +874.1%
Contains more Vitamin B6 +355%
Contains more Folate +2885.7%
Equal in Vitamin B5 - 0.235

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
4
:
1
Soba
Soba
Contains more Protein +40.5%
Contains more Fats +1650%
Contains more Carbs +270.6%
Contains more Other +30.8%
Contains more Water +553%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 Protein +40.5%
Contains more Fats +1650%
Contains more Carbs +270.6%
Contains more Other +30.8%
Contains more Water +553%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +2571%
Contains less Saturated Fat -91.4%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +2571%
Contains less Saturated Fat -91.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Soba Opinion
Net carbs 75.55g 21.44g Cornmeal
Protein 7.11g 5.06g Cornmeal
Fats 1.75g 0.1g Cornmeal
Carbs 79.45g 21.44g Cornmeal
Calories 370kcal 99kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Soba
Fiber 3.9g Cornmeal
Calcium 3mg 4mg Soba
Iron 4.36mg 0.48mg Cornmeal
Magnesium 32mg 9mg Cornmeal
Phosphorus 99mg 25mg Cornmeal
Potassium 142mg 35mg Cornmeal
Sodium 7mg 60mg Cornmeal
Zinc 0.66mg 0.12mg Cornmeal
Copper 0.076mg 0.008mg Cornmeal
Manganese 0.174mg 0.374mg Soba
Selenium 10.5µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.551mg 0.094mg Cornmeal
Vitamin B2 0.382mg 0.026mg Cornmeal
Vitamin B3 4.968mg 0.51mg Cornmeal
Vitamin B5 0.24mg 0.235mg Cornmeal
Vitamin B6 0.182mg 0.04mg Cornmeal
Folate 209µg 7µg Cornmeal
Tryptophan 0.038mg 0.072mg Soba
Threonine 0.172mg 0.177mg Soba
Isoleucine 0.242mg 0.195mg Cornmeal
Leucine 1.006mg 0.33mg Cornmeal
Lysine 0.105mg 0.214mg Soba
Methionine 0.162mg 0.072mg Cornmeal
Phenylalanine 0.366mg 0.217mg Cornmeal
Valine 0.337mg 0.249mg Cornmeal
Histidine 0.172mg 0.119mg Cornmeal
Saturated Fat 0.22g 0.019g Soba
Monounsaturated Fat 0.39g 0.026g Cornmeal
Polyunsaturated fat 0.828g 0.031g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46%
Cornmeal
6%
Soba
Minerals Daily Need Coverage Score
37%
Cornmeal
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.201g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 22)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 53mg)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.