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Bran vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 1.45g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.309g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran 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
32
Bran
4
Soba
Mineral Summary Score
84
Bran
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
Bran
8
:
0
Soba
Contains more Iron +1027.1%
Contains more Calcium +1350%
Contains more Potassium +1517.1%
Contains more Magnesium +2511.1%
Contains more Copper +4937.5%
Contains more Zinc +2491.7%
Contains more Phosphorus +2836%
Contains less Sodium -93.3%
Contains more Iron +1027.1%
Contains more Calcium +1350%
Contains more Potassium +1517.1%
Contains more Magnesium +2511.1%
Contains more Copper +4937.5%
Contains more Zinc +2491.7%
Contains more Phosphorus +2836%
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
Bran
7
:
0
Soba
Contains more Vitamin B1 +1144.7%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +535.7%
Contains more Vitamin B6 +312.5%
Contains more Vitamin B1 +1144.7%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +535.7%
Contains more Vitamin B6 +312.5%

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
104%
Bran
30%
Soba
Carbohydrates
66%
Bran
21%
Soba
Fats
32%
Bran
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 Bran Soba Opinion
Calories 246 99 Bran
Protein 17.3 5.06 Bran
Fats 7.03 0.1 Bran
Vitamin C 0 0
Carbs 66.22 21.44 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 0.48 Bran
Calcium 58 4 Bran
Potassium 566 35 Bran
Magnesium 235 9 Bran
Sugars 1.45 Bran
Fiber 15.4 Bran
Copper 0.403 0.008 Bran
Zinc 3.11 0.12 Bran
Starch
Phosphorus 734 25 Bran
Sodium 4 60 Bran
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.094 Bran
Vitamin B2 0.22 0.026 Bran
Vitamin B3 0.934 0.51 Bran
Vitamin B5 1.494 0.235 Bran
Vitamin B6 0.165 0.04 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.328 0.019 Soba
Monounsaturated Fat 2.376 0.026 Bran
Polyunsaturated fat 2.766 0.031 Bran
Tryptophan 0.335 0.072 Bran
Threonine 0.502 0.177 Bran
Isoleucine 0.668 0.195 Bran
Leucine 1.374 0.33 Bran
Lysine 0.76 0.214 Bran
Methionine 0.335 0.072 Bran
Phenylalanine 0.908 0.217 Bran
Valine 0.964 0.249 Bran
Histidine 0.41 0.119 Bran
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.