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Soba vs. Barley — In-Depth Nutrition Comparison

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Differences between Soba and Barley

  • Soba has more Manganese, while Barley has more Copper, Iron, Vitamin B3, Zinc, and Vitamin B6.
  • Barley's daily need coverage for Copper is 11% higher.

The food types used in this comparison are Noodles, japanese, soba, cooked and Barley, pearled, cooked.

Infographic

Soba vs Barley 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.
Soba
1
:
9
Barley
Contains more Manganese +44.4%
Contains more Calcium +175%
Contains more Iron +177.1%
Contains more Magnesium +144.4%
Contains more Phosphorus +116%
Contains more Potassium +165.7%
Contains less Sodium -95%
Contains more Zinc +583.3%
Contains more Copper +1212.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 50% 16% 24% 9% 1% 23% 35% 34% 47%
Contains more Manganese +44.4%
Contains more Calcium +175%
Contains more Iron +177.1%
Contains more Magnesium +144.4%
Contains more Phosphorus +116%
Contains more Potassium +165.7%
Contains less Sodium -95%
Contains more Zinc +583.3%
Contains more Copper +1212.5%

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.
Soba
2
:
7
Barley
Contains more Vitamin B1 +13.3%
Contains more Vitamin B5 +74.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B3 +304.5%
Contains more Vitamin B6 +187.5%
Contains more Folate +128.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 21% 15% 39% 9% 27% 12% 0% 2%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B5 +74.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B3 +304.5%
Contains more Vitamin B6 +187.5%
Contains more Folate +128.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
3
:
2
Barley
Contains more Protein +123.9%
Contains more Other +39.3%
Contains more Fats +340%
Contains more Carbs +31.6%
Equal in Water - 68.8
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Contains more Protein +123.9%
Contains more Other +39.3%
Contains more Fats +340%
Contains more Carbs +31.6%
Equal in Water - 68.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
:
2
Barley
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +119.2%
Contains more Polyunsaturated fat +590.3%
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
26% 16% 59%
Saturated Fat: 0.093 g
Monounsaturated Fat: 0.057 g
Polyunsaturated fat: 0.214 g
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +119.2%
Contains more Polyunsaturated fat +590.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Barley
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Soba Barley Opinion
Net carbs 21.44g 24.42g Barley
Protein 5.06g 2.26g Soba
Fats 0.1g 0.44g Barley
Carbs 21.44g 28.22g Barley
Calories 99kcal 123kcal Barley
Sugar 0.28g Soba
Fiber 3.8g Barley
Calcium 4mg 11mg Barley
Iron 0.48mg 1.33mg Barley
Magnesium 9mg 22mg Barley
Phosphorus 25mg 54mg Barley
Potassium 35mg 93mg Barley
Sodium 60mg 3mg Barley
Zinc 0.12mg 0.82mg Barley
Copper 0.008mg 0.105mg Barley
Manganese 0.374mg 0.259mg Soba
Selenium 8.6µg Barley
Vitamin A 0IU 7IU Barley
Vitamin E 0.01mg Barley
Vitamin B1 0.094mg 0.083mg Soba
Vitamin B2 0.026mg 0.062mg Barley
Vitamin B3 0.51mg 2.063mg Barley
Vitamin B5 0.235mg 0.135mg Soba
Vitamin B6 0.04mg 0.115mg Barley
Folate 7µg 16µg Barley
Vitamin K 0.8µg Barley
Tryptophan 0.072mg 0.038mg Soba
Threonine 0.177mg 0.077mg Soba
Isoleucine 0.195mg 0.083mg Soba
Leucine 0.33mg 0.154mg Soba
Lysine 0.214mg 0.084mg Soba
Methionine 0.072mg 0.043mg Soba
Phenylalanine 0.217mg 0.127mg Soba
Valine 0.249mg 0.111mg Soba
Histidine 0.119mg 0.051mg Soba
Saturated Fat 0.019g 0.093g Soba
Monounsaturated Fat 0.026g 0.057g Barley
Polyunsaturated fat 0.031g 0.214g Barley

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Barley
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
6%
Soba
10%
Barley
Minerals Daily Need Coverage Score
10%
Soba
24%
Barley

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.28g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Barley
Barley is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Barley
Barley is relatively richer in minerals
Which food is richer in vitamins?
Barley
Barley 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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.