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Pasta vs. Soba — In-Depth Nutrition Comparison

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How are Pasta and Soba different?

  • Pasta is higher in Folate, Vitamin B1, Vitamin B2, Copper, Iron, Vitamin B12, and Phosphorus, however, Soba is richer in Manganese.
  • Daily need coverage for Folate from Pasta is 14% higher.

Pasta, fresh-refrigerated, plain, cooked and Noodles, japanese, soba, cooked are the varieties used in this article.

Infographic

Pasta 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.
Pasta
7
:
2
Soba
Contains more Calcium +50%
Contains more Iron +137.5%
Contains more Magnesium +100%
Contains more Phosphorus +152%
Contains less Sodium -90%
Contains more Zinc +366.7%
Contains more Copper +1062.5%
Contains more Potassium +45.8%
Contains more Manganese +67%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +50%
Contains more Iron +137.5%
Contains more Magnesium +100%
Contains more Phosphorus +152%
Contains less Sodium -90%
Contains more Zinc +366.7%
Contains more Copper +1062.5%
Contains more Potassium +45.8%
Contains more Manganese +67%

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.
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 Folate +814.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +17.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 +122.3%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +94.5%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +17.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
:
2
Soba
Contains more Fats +950%
Contains more Carbs +16.3%
Contains more Other +25.8%
Equal in Protein - 5.06
Equal in Water - 73.01
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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 +950%
Contains more Carbs +16.3%
Contains more Other +25.8%
Equal in Protein - 5.06
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
:
1
Soba
Contains more Monounsaturated Fat +376.9%
Contains more Polyunsaturated fat +1283.9%
Contains less Saturated Fat -87.3%
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +376.9%
Contains more Polyunsaturated fat +1283.9%
Contains less Saturated Fat -87.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Soba
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pasta Soba Opinion
Net carbs 24.93g 21.44g Pasta
Protein 5.15g 5.06g Pasta
Fats 1.05g 0.1g Pasta
Carbs 24.93g 21.44g Pasta
Calories 131kcal 99kcal Pasta
Calcium 6mg 4mg Pasta
Iron 1.14mg 0.48mg Pasta
Magnesium 18mg 9mg Pasta
Phosphorus 63mg 25mg Pasta
Potassium 24mg 35mg Soba
Sodium 6mg 60mg Pasta
Zinc 0.56mg 0.12mg Pasta
Copper 0.093mg 0.008mg Pasta
Manganese 0.224mg 0.374mg Soba
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin B1 0.209mg 0.094mg Pasta
Vitamin B2 0.15mg 0.026mg Pasta
Vitamin B3 0.992mg 0.51mg Pasta
Vitamin B5 0.183mg 0.235mg Soba
Vitamin B6 0.034mg 0.04mg Soba
Folate 64µg 7µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Tryptophan 0.065mg 0.072mg Soba
Threonine 0.134mg 0.177mg Soba
Isoleucine 0.197mg 0.195mg Pasta
Leucine 0.348mg 0.33mg Pasta
Lysine 0.097mg 0.214mg Soba
Methionine 0.079mg 0.072mg Pasta
Phenylalanine 0.247mg 0.217mg Pasta
Valine 0.217mg 0.249mg Soba
Histidine 0.103mg 0.119mg Soba
Cholesterol 33mg 0mg Soba
Saturated Fat 0.15g 0.019g Soba
Monounsaturated Fat 0.124g 0.026g Pasta
Polyunsaturated fat 0.429g 0.031g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
16%
Pasta
6%
Soba
Minerals Daily Need Coverage Score
16%
Pasta
10%
Soba

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 lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 3)
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 richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.