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Rye vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 0.98g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.178g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Rye Soba
Lower in Sugars ok
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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye 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
25
Rye
4
Soba
Mineral Summary Score
48
Rye
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
Rye
8
:
0
Soba
Contains more Iron +447.9%
Contains more Calcium +500%
Contains more Potassium +1357.1%
Contains more Magnesium +1122.2%
Contains more Copper +4487.5%
Contains more Zinc +2108.3%
Contains more Phosphorus +1228%
Contains less Sodium -96.7%
Contains more Iron +447.9%
Contains more Calcium +500%
Contains more Potassium +1357.1%
Contains more Magnesium +1122.2%
Contains more Copper +4487.5%
Contains more Zinc +2108.3%
Contains more Phosphorus +1228%
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
Rye
8
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236.2%
Contains more Vitamin B2 +865.4%
Contains more Vitamin B3 +737.3%
Contains more Vitamin B5 +519.6%
Contains more Vitamin B6 +635%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236.2%
Contains more Vitamin B2 +865.4%
Contains more Vitamin B3 +737.3%
Contains more Vitamin B5 +519.6%
Contains more Vitamin B6 +635%

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
62%
Rye
30%
Soba
Carbohydrates
76%
Rye
21%
Soba
Fats
8%
Rye
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 Rye Soba Opinion
Calories 338 99 Rye
Protein 10.34 5.06 Rye
Fats 1.63 0.1 Rye
Vitamin C 0 0
Carbs 75.86 21.44 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 0.48 Rye
Calcium 24 4 Rye
Potassium 510 35 Rye
Magnesium 110 9 Rye
Sugars 0.98 Rye
Fiber 15.1 Rye
Copper 0.367 0.008 Rye
Zinc 2.65 0.12 Rye
Starch
Phosphorus 332 25 Rye
Sodium 2 60 Rye
Vitamin A 11 0 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.094 Rye
Vitamin B2 0.251 0.026 Rye
Vitamin B3 4.27 0.51 Rye
Vitamin B5 1.456 0.235 Rye
Vitamin B6 0.294 0.04 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Soba
Saturated Fat 0.197 0.019 Soba
Monounsaturated Fat 0.208 0.026 Rye
Polyunsaturated fat 0.767 0.031 Rye
Tryptophan 0.108 0.072 Rye
Threonine 0.289 0.177 Rye
Isoleucine 0.208 0.195 Rye
Leucine 0.563 0.33 Rye
Lysine 0.286 0.214 Rye
Methionine 0.153 0.072 Rye
Phenylalanine 0.435 0.217 Rye
Valine 0.317 0.249 Rye
Histidine 0.189 0.119 Rye
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.