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  6. Seed vs. Soba

Seed vs. Soba — In-Depth Nutrition Comparison

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Differences between Seed and Soba

  • Soba contains less Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc than Seed.
  • Seed's daily need coverage for Phosphorus is 119% higher.
  • Soba contains 175 times less Saturated Fat than Seed. Seed contains 3.33g of Saturated Fat, while Soba contains 0.019g.

The food types used in this comparison are Seeds, chia seeds, dried and Noodles, japanese, soba, cooked.

Infographic

Seed 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.
Seed
Seed
10
:
0
Soba
Soba
Contains more Calcium +15675%
Contains more Iron +1508.3%
Contains more Magnesium +3622.2%
Contains more Phosphorus +3340%
Contains more Potassium +1062.9%
Contains less Sodium -73.3%
Contains more Zinc +3716.7%
Contains more Copper +11450%
Contains more Manganese +628.1%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +15675%
Contains more Iron +1508.3%
Contains more Magnesium +3622.2%
Contains more Phosphorus +3340%
Contains more Potassium +1062.9%
Contains less Sodium -73.3%
Contains more Zinc +3716.7%
Contains more Copper +11450%
Contains more Manganese +628.1%

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.
Seed
Seed
7
:
3
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +559.6%
Contains more Vitamin B2 +553.8%
Contains more Vitamin B3 +1631.4%
Contains more Folate +600%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Soba
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 C +∞%
Contains more Vitamin B1 +559.6%
Contains more Vitamin B2 +553.8%
Contains more Vitamin B3 +1631.4%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Soba
Soba
Contains more Protein +226.9%
Contains more Fats +30640%
Contains more Carbs +96.5%
Contains more Other +1130.8%
Contains more Water +1158.8%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Soba
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 Protein +226.9%
Contains more Fats +30640%
Contains more Carbs +96.5%
Contains more Other +1130.8%
Contains more Water +1158.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +8780.8%
Contains more Polyunsaturated fat +76238.7%
Contains less Saturated Fat -99.4%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +8780.8%
Contains more Polyunsaturated fat +76238.7%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Soba Opinion
Net carbs 7.72g 21.44g Soba
Protein 16.54g 5.06g Seed
Fats 30.74g 0.1g Seed
Carbs 42.12g 21.44g Seed
Calories 486kcal 99kcal Seed
Fiber 34.4g Seed
Calcium 631mg 4mg Seed
Iron 7.72mg 0.48mg Seed
Magnesium 335mg 9mg Seed
Phosphorus 860mg 25mg Seed
Potassium 407mg 35mg Seed
Sodium 16mg 60mg Seed
Zinc 4.58mg 0.12mg Seed
Copper 0.924mg 0.008mg Seed
Manganese 2.723mg 0.374mg Seed
Selenium 55.2µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.094mg Seed
Vitamin B2 0.17mg 0.026mg Seed
Vitamin B3 8.83mg 0.51mg Seed
Vitamin B5 0.235mg Soba
Vitamin B6 0.04mg Soba
Folate 49µg 7µg Seed
Tryptophan 0.436mg 0.072mg Seed
Threonine 0.709mg 0.177mg Seed
Isoleucine 0.801mg 0.195mg Seed
Leucine 1.371mg 0.33mg Seed
Lysine 0.97mg 0.214mg Seed
Methionine 0.588mg 0.072mg Seed
Phenylalanine 1.016mg 0.217mg Seed
Valine 0.95mg 0.249mg Seed
Histidine 0.531mg 0.119mg Seed
Trans Fat 0.14g Soba
Saturated Fat 3.33g 0.019g Soba
Monounsaturated Fat 2.309g 0.026g Seed
Polyunsaturated fat 23.665g 0.031g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
6%
Soba
Minerals Daily Need Coverage Score
221%
Seed
10%
Soba

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 3.311g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.