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Oat vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.198g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

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.
Oat Soba
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
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat 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
21
Oat
4
Soba
Mineral Summary Score
74
Oat
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
Oat
8
:
0
Soba
Contains more Iron +883.3%
Contains more Calcium +1250%
Contains more Potassium +1125.7%
Contains more Magnesium +1866.7%
Contains more Copper +7725%
Contains more Zinc +3208.3%
Contains more Phosphorus +1992%
Contains less Sodium -96.7%
Contains more Iron +883.3%
Contains more Calcium +1250%
Contains more Potassium +1125.7%
Contains more Magnesium +1866.7%
Contains more Copper +7725%
Contains more Zinc +3208.3%
Contains more Phosphorus +1992%
Contains less Sodium -96.7%

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
Oat
5
:
0
Soba
Contains more Vitamin B1 +711.7%
Contains more Vitamin B2 +434.6%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B5 +474%
Contains more Vitamin B6 +197.5%
Contains more Vitamin B1 +711.7%
Contains more Vitamin B2 +434.6%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B5 +474%
Contains more Vitamin B6 +197.5%

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
101%
Oat
30%
Soba
Carbohydrates
66%
Oat
21%
Soba
Fats
32%
Oat
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 Oat Soba Opinion
Calories 389 99 Oat
Protein 16.89 5.06 Oat
Fats 6.9 0.1 Oat
Vitamin C 0 0
Carbs 66.27 21.44 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 0.48 Oat
Calcium 54 4 Oat
Potassium 429 35 Oat
Magnesium 177 9 Oat
Sugars
Fiber 10.6 Oat
Copper 0.626 0.008 Oat
Zinc 3.97 0.12 Oat
Starch
Phosphorus 523 25 Oat
Sodium 2 60 Oat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.094 Oat
Vitamin B2 0.139 0.026 Oat
Vitamin B3 0.961 0.51 Oat
Vitamin B5 1.349 0.235 Oat
Vitamin B6 0.119 0.04 Oat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.217 0.019 Soba
Monounsaturated Fat 2.178 0.026 Oat
Polyunsaturated fat 2.535 0.031 Oat
Tryptophan 0.234 0.072 Oat
Threonine 0.575 0.177 Oat
Isoleucine 0.694 0.195 Oat
Leucine 1.284 0.33 Oat
Lysine 0.701 0.214 Oat
Methionine 0.312 0.072 Oat
Phenylalanine 0.895 0.217 Oat
Valine 0.937 0.249 Oat
Histidine 0.405 0.119 Oat
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.