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Pasta vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $3)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pasta 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
12
Pasta
4
Soba
Mineral Summary Score
10
Pasta
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
Pasta
7
:
1
Soba
Contains more Iron +137.5%
Contains more Calcium +50%
Contains more Magnesium +100%
Contains more Copper +1062.5%
Contains more Zinc +366.7%
Contains more Phosphorus +152%
Contains less Sodium -90%
Contains more Potassium +45.8%
Contains more Iron +137.5%
Contains more Calcium +50%
Contains more Magnesium +100%
Contains more Copper +1062.5%
Contains more Zinc +366.7%
Contains more Phosphorus +152%
Contains less Sodium -90%
Contains more Potassium +45.8%

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
Pasta
6
:
3
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122.3%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +94.5%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +17.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122.3%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +94.5%
Contains more Vitamin B12 +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +17.6%

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
31%
Pasta
30%
Soba
Carbohydrates
25%
Pasta
21%
Soba
Fats
5%
Pasta
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 Pasta Soba Opinion
Calories 131 99 Pasta
Protein 5.15 5.06 Pasta
Fats 1.05 0.1 Pasta
Vitamin C 0 0
Carbs 24.93 21.44 Pasta
Cholesterol 33 0 Soba
Vitamin D 0 Soba
Iron 1.14 0.48 Pasta
Calcium 6 4 Pasta
Potassium 24 35 Soba
Magnesium 18 9 Pasta
Sugars
Fiber
Copper 0.093 0.008 Pasta
Zinc 0.56 0.12 Pasta
Starch
Phosphorus 63 25 Pasta
Sodium 6 60 Pasta
Vitamin A 20 0 Pasta
Vitamin E
Vitamin D 0 Soba
Vitamin B1 0.209 0.094 Pasta
Vitamin B2 0.15 0.026 Pasta
Vitamin B3 0.992 0.51 Pasta
Vitamin B5 0.183 0.235 Soba
Vitamin B6 0.034 0.04 Soba
Vitamin B12 0.14 0 Pasta
Vitamin K
Folic acid (B9) 57 0 Pasta
Trans Fat
Saturated Fat 0.15 0.019 Soba
Monounsaturated Fat 0.124 0.026 Pasta
Polyunsaturated fat 0.429 0.031 Pasta
Tryptophan 0.065 0.072 Soba
Threonine 0.134 0.177 Soba
Isoleucine 0.197 0.195 Pasta
Leucine 0.348 0.33 Pasta
Lysine 0.097 0.214 Soba
Methionine 0.079 0.072 Pasta
Phenylalanine 0.247 0.217 Pasta
Valine 0.217 0.249 Soba
Histidine 0.103 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.