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  6. Millet vs. Soba

Millet vs. Soba — In-Depth Nutrition Comparison

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What are the differences between Millet and Soba?

  • Millet is richer than Soba in Copper, Phosphorus, Magnesium, Zinc, Vitamin B6, and Vitamin B3.
  • Millet's daily need coverage for Copper is 17% more.
  • Millet has 8 times more Zinc than Soba. While Millet has 0.91mg of Zinc, Soba has only 0.12mg.

We used Millet, cooked and Noodles, japanese, soba, cooked types in this article.

Infographic

Millet 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.
Millet
Millet
8
:
2
Soba
Soba
Contains more Iron +31.3%
Contains more Magnesium +388.9%
Contains more Phosphorus +300%
Contains more Potassium +77.1%
Contains less Sodium -96.7%
Contains more Zinc +658.3%
Contains more Copper +1912.5%
Contains more Calcium +33.3%
Contains more Manganese +37.5%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Iron +31.3%
Contains more Magnesium +388.9%
Contains more Phosphorus +300%
Contains more Potassium +77.1%
Contains less Sodium -96.7%
Contains more Zinc +658.3%
Contains more Copper +1912.5%
Contains more Calcium +33.3%
Contains more Manganese +37.5%

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.
Millet
Millet
8
:
1
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.8%
Contains more Vitamin B2 +215.4%
Contains more Vitamin B3 +160.8%
Contains more Vitamin B6 +170%
Contains more Folate +171.4%
Contains more Vitamin B5 +37.4%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
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 +12.8%
Contains more Vitamin B2 +215.4%
Contains more Vitamin B3 +160.8%
Contains more Vitamin B6 +170%
Contains more Folate +171.4%
Contains more Vitamin B5 +37.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
:
2
Soba
Soba
Contains more Fats +900%
Contains more Carbs +10.4%
Contains more Protein +44.2%
Equal in Carbs - 21.44
Equal in Water - 73.01
Equal in Other - 0.39
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 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 Fats +900%
Contains more Carbs +10.4%
Contains more Protein +44.2%
Equal in Carbs - 21.44
Equal in Water - 73.01
Equal in Other - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +607.7%
Contains more Polyunsaturated fat +1538.7%
Contains less Saturated Fat -89%
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +607.7%
Contains more Polyunsaturated fat +1538.7%
Contains less Saturated Fat -89%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet 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 Millet Soba Opinion
Net carbs 22.37g 21.44g Millet
Protein 3.51g 5.06g Soba
Fats 1g 0.1g Millet
Carbs 23.67g 21.44g Millet
Calories 119kcal 99kcal Millet
Sugar 0.13g Soba
Fiber 1.3g Millet
Calcium 3mg 4mg Soba
Iron 0.63mg 0.48mg Millet
Magnesium 44mg 9mg Millet
Phosphorus 100mg 25mg Millet
Potassium 62mg 35mg Millet
Sodium 2mg 60mg Millet
Zinc 0.91mg 0.12mg Millet
Copper 0.161mg 0.008mg Millet
Manganese 0.272mg 0.374mg Soba
Selenium 0.9µg Millet
Vitamin A 3IU 0IU Millet
Vitamin E 0.02mg Millet
Vitamin B1 0.106mg 0.094mg Millet
Vitamin B2 0.082mg 0.026mg Millet
Vitamin B3 1.33mg 0.51mg Millet
Vitamin B5 0.171mg 0.235mg Soba
Vitamin B6 0.108mg 0.04mg Millet
Folate 19µg 7µg Millet
Vitamin K 0.3µg Millet
Tryptophan 0.038mg 0.072mg Soba
Threonine 0.113mg 0.177mg Soba
Isoleucine 0.148mg 0.195mg Soba
Leucine 0.446mg 0.33mg Millet
Lysine 0.067mg 0.214mg Soba
Methionine 0.07mg 0.072mg Soba
Phenylalanine 0.185mg 0.217mg Soba
Valine 0.184mg 0.249mg Soba
Histidine 0.075mg 0.119mg Soba
Saturated Fat 0.172g 0.019g Soba
Monounsaturated Fat 0.184g 0.026g Millet
Polyunsaturated fat 0.508g 0.031g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet 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
10%
Millet
6%
Soba
Minerals Daily Need Coverage Score
22%
Millet
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.153g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 25)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet
Millet contains less Sodium (difference - 58mg)
Which food is richer in minerals?
Millet
Millet is relatively richer in minerals
Which food is richer in vitamins?
Millet
Millet 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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.