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Groat vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 0.9g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.115g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Groat Soba
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Groat Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
5
Groat
4
Soba
Mineral Summary Score
15
Groat
5
Soba

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
Groat
8
:
0
Soba
Contains more Iron +66.7%
Contains more Calcium +75%
Contains more Potassium +151.4%
Contains more Magnesium +466.7%
Contains more Copper +1725%
Contains more Zinc +408.3%
Contains more Phosphorus +180%
Contains less Sodium -93.3%
Contains more Iron +66.7%
Contains more Calcium +75%
Contains more Potassium +151.4%
Contains more Magnesium +466.7%
Contains more Copper +1725%
Contains more Zinc +408.3%
Contains more Phosphorus +180%
Contains less Sodium -93.3%

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
Groat
6
:
1
Soba
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +52.8%
Contains more Vitamin B6 +92.5%
Contains more Vitamin B1 +135%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +52.8%
Contains more Vitamin B6 +92.5%
Contains more Vitamin B1 +135%

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
20%
Groat
30%
Soba
Carbohydrates
20%
Groat
21%
Soba
Fats
3%
Groat
0%
Soba

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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 Groat Soba Opinion
Calories 92 99 Soba
Protein 3.38 5.06 Soba
Fats 0.62 0.1 Groat
Vitamin C 0 0
Carbs 19.94 21.44 Soba
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.48 Groat
Calcium 7 4 Groat
Potassium 88 35 Groat
Magnesium 51 9 Groat
Sugars 0.9 Groat
Fiber 2.7 Groat
Copper 0.146 0.008 Groat
Zinc 0.61 0.12 Groat
Starch
Phosphorus 70 25 Groat
Sodium 4 60 Groat
Vitamin A 0 0
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.04 0.094 Soba
Vitamin B2 0.039 0.026 Groat
Vitamin B3 0.94 0.51 Groat
Vitamin B5 0.359 0.235 Groat
Vitamin B6 0.077 0.04 Groat
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.134 0.019 Soba
Monounsaturated Fat 0.188 0.026 Groat
Polyunsaturated fat 0.188 0.031 Groat
Tryptophan 0.049 0.072 Soba
Threonine 0.129 0.177 Soba
Isoleucine 0.127 0.195 Soba
Leucine 0.212 0.33 Soba
Lysine 0.172 0.214 Soba
Methionine 0.044 0.072 Soba
Phenylalanine 0.133 0.217 Soba
Valine 0.173 0.249 Soba
Histidine 0.079 0.119 Soba
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.