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Rice vs. Soba — In-Depth Nutrition Comparison

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Significant differences between Rice and Soba

  • The amount of Folate, Iron, Copper, Vitamin B3, and Vitamin B1 in Rice is higher than in Soba.
  • Rice covers your daily Folate needs 13% more than Soba.
  • Soba has 9 times less Copper than Rice. Rice has 0.069mg of Copper, while Soba has 0.008mg.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Noodles, japanese, soba, cooked.

Infographic

Rice 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.
Rice
9
:
0
Soba
Contains more Calcium +150%
Contains more Iron +150%
Contains more Magnesium +33.3%
Contains more Phosphorus +72%
Contains less Sodium -98.3%
Contains more Zinc +308.3%
Contains more Copper +762.5%
Contains more Manganese +26.2%
Equal in Potassium - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +150%
Contains more Iron +150%
Contains more Magnesium +33.3%
Contains more Phosphorus +72%
Contains less Sodium -98.3%
Contains more Zinc +308.3%
Contains more Copper +762.5%
Contains more Manganese +26.2%
Equal in Potassium - 35

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.
Rice
7
:
1
Soba
Contains more Vitamin B1 +73.4%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B5 +66%
Contains more Vitamin B6 +132.5%
Contains more Folate +728.6%
Contains more Vitamin B2 +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 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 B1 +73.4%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B5 +66%
Contains more Vitamin B6 +132.5%
Contains more Folate +728.6%
Contains more Vitamin B2 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
3
:
2
Soba
Contains more Fats +180%
Contains more Carbs +31.4%
Contains more Protein +88.1%
Equal in Water - 73.01
Equal in Other - 0.39
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +180%
Contains more Carbs +31.4%
Contains more Protein +88.1%
Equal in Water - 73.01
Equal in Other - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
2
:
1
Soba
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +145.2%
Contains less Saturated Fat -75.3%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +145.2%
Contains less Saturated Fat -75.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice 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 Rice Soba Opinion
Net carbs 27.77g 21.44g Rice
Protein 2.69g 5.06g Soba
Fats 0.28g 0.1g Rice
Carbs 28.17g 21.44g Rice
Calories 130kcal 99kcal Rice
Sugar 0.05g Soba
Fiber 0.4g Rice
Calcium 10mg 4mg Rice
Iron 1.2mg 0.48mg Rice
Magnesium 12mg 9mg Rice
Phosphorus 43mg 25mg Rice
Potassium 35mg 35mg
Sodium 1mg 60mg Rice
Zinc 0.49mg 0.12mg Rice
Copper 0.069mg 0.008mg Rice
Manganese 0.472mg 0.374mg Rice
Selenium 7.5µg Rice
Vitamin E 0.04mg Rice
Vitamin B1 0.163mg 0.094mg Rice
Vitamin B2 0.013mg 0.026mg Soba
Vitamin B3 1.476mg 0.51mg Rice
Vitamin B5 0.39mg 0.235mg Rice
Vitamin B6 0.093mg 0.04mg Rice
Folate 58µg 7µg Rice
Tryptophan 0.031mg 0.072mg Soba
Threonine 0.096mg 0.177mg Soba
Isoleucine 0.116mg 0.195mg Soba
Leucine 0.222mg 0.33mg Soba
Lysine 0.097mg 0.214mg Soba
Methionine 0.063mg 0.072mg Soba
Phenylalanine 0.144mg 0.217mg Soba
Valine 0.164mg 0.249mg Soba
Histidine 0.063mg 0.119mg Soba
Saturated Fat 0.077g 0.019g Soba
Monounsaturated Fat 0.088g 0.026g Rice
Polyunsaturated fat 0.076g 0.031g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
13%
Rice
6%
Soba
Minerals Daily Need Coverage Score
22%
Rice
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 14)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 59mg)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
Rice 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.