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Soba vs. Couscous — In-Depth Nutrition Comparison

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The main differences between Soba and Couscous

  • Soba is richer than Couscous in Manganese.
  • Daily need coverage for Manganese from Soba is 13% higher.

Food types used in this article are Noodles, japanese, soba, cooked and Couscous, cooked.

Infographic

Soba vs Couscous 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
4
:
Contains more Iron +26.3%
Contains more Magnesium +12.5%
Contains more Phosphorus +13.6%
Contains more Manganese +345.2%
Contains more Calcium +100%
Contains more Potassium +65.7%
Contains less Sodium -91.7%
Contains more Zinc +116.7%
Contains more Copper +412.5%
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 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Contains more Iron +26.3%
Contains more Magnesium +12.5%
Contains more Phosphorus +13.6%
Contains more Manganese +345.2%
Contains more Calcium +100%
Contains more Potassium +65.7%
Contains less Sodium -91.7%
Contains more Zinc +116.7%
Contains more Copper +412.5%

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
1
:
Contains more Vitamin B1 +49.2%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +27.5%
Contains more Folate +114.3%
Equal in Vitamin B2 - 0.027
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 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Contains more Vitamin B1 +49.2%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +27.5%
Contains more Folate +114.3%
Equal in Vitamin B2 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
3
:
Contains more Protein +33.5%
Contains more Other +50%
Contains more Fats +60%
Equal in Carbs - 23.22
Equal in Water - 72.57
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more Protein +33.5%
Contains more Other +50%
Contains more Fats +60%
Equal in Carbs - 23.22
Equal in Water - 72.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
2
:
Contains less Saturated Fat -34.5%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +106.5%
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Contains less Saturated Fat -34.5%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +106.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Couscous Opinion
Net carbs 21.44g 21.82g Couscous
Protein 5.06g 3.79g Soba
Fats 0.1g 0.16g Couscous
Carbs 21.44g 23.22g Couscous
Calories 99kcal 112kcal Couscous
Sugar 0.1g Soba
Fiber 1.4g Couscous
Calcium 4mg 8mg Couscous
Iron 0.48mg 0.38mg Soba
Magnesium 9mg 8mg Soba
Phosphorus 25mg 22mg Soba
Potassium 35mg 58mg Couscous
Sodium 60mg 5mg Couscous
Zinc 0.12mg 0.26mg Couscous
Copper 0.008mg 0.041mg Couscous
Manganese 0.374mg 0.084mg Soba
Selenium 27.5µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.094mg 0.063mg Soba
Vitamin B2 0.026mg 0.027mg Couscous
Vitamin B3 0.51mg 0.983mg Couscous
Vitamin B5 0.235mg 0.371mg Couscous
Vitamin B6 0.04mg 0.051mg Couscous
Folate 7µg 15µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.072mg 0.049mg Soba
Threonine 0.177mg 0.1mg Soba
Isoleucine 0.195mg 0.147mg Soba
Leucine 0.33mg 0.259mg Soba
Lysine 0.214mg 0.073mg Soba
Methionine 0.072mg 0.059mg Soba
Phenylalanine 0.217mg 0.184mg Soba
Valine 0.249mg 0.162mg Soba
Histidine 0.119mg 0.077mg Soba
Saturated Fat 0.019g 0.029g Soba
Monounsaturated Fat 0.026g 0.022g Soba
Polyunsaturated fat 0.031g 0.064g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
10%
Soba
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 19)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.3)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 55mg)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.