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  6. Soba vs. Bran

Soba vs. Bran — In-Depth Nutrition Comparison

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How are Soba and Bran different?

  • Bran has more Manganese, Phosphorus, Magnesium, Copper, and Vitamin B1 than Soba.
  • Daily need coverage for Manganese from Bran is 26% higher.

Noodles, japanese, soba, cooked and Oat bran, cooked are the varieties used in this article.

Infographic

Soba vs Bran 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
Soba
0
:
10
Bran
Bran
Contains more Calcium +150%
Contains more Iron +83.3%
Contains more Magnesium +344.4%
Contains more Phosphorus +376%
Contains more Potassium +162.9%
Contains less Sodium -98.3%
Contains more Zinc +341.7%
Contains more Copper +725%
Contains more Manganese +157.8%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +150%
Contains more Iron +83.3%
Contains more Magnesium +344.4%
Contains more Phosphorus +376%
Contains more Potassium +162.9%
Contains less Sodium -98.3%
Contains more Zinc +341.7%
Contains more Copper +725%
Contains more Manganese +157.8%

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
Soba
4
:
2
Bran
Bran
Contains more Vitamin B3 +254.2%
Contains more Vitamin B6 +60%
Contains more Folate +16.7%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +30.8%
Equal in Vitamin B5 - 0.217
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%
Bran
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% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B3 +254.2%
Contains more Vitamin B6 +60%
Contains more Folate +16.7%
Contains more Vitamin B1 +70.2%
Contains more Vitamin B2 +30.8%
Equal in Vitamin B5 - 0.217

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
:
3
Bran
Bran
Contains more Protein +57.6%
Contains more Carbs +87.4%
Contains more Fats +760%
Contains more Water +15.1%
Contains more Other +25.6%
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +57.6%
Contains more Carbs +87.4%
Contains more Fats +760%
Contains more Water +15.1%
Contains more Other +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
:
2
Bran
Bran
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +1019.2%
Contains more Polyunsaturated fat +993.5%
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +1019.2%
Contains more Polyunsaturated fat +993.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Bran Opinion
Net carbs 21.44g 8.84g Soba
Protein 5.06g 3.21g Soba
Fats 0.1g 0.86g Bran
Carbs 21.44g 11.44g Soba
Calories 99kcal 40kcal Soba
Fiber 2.6g Bran
Calcium 4mg 10mg Bran
Iron 0.48mg 0.88mg Bran
Magnesium 9mg 40mg Bran
Phosphorus 25mg 119mg Bran
Potassium 35mg 92mg Bran
Sodium 60mg 1mg Bran
Zinc 0.12mg 0.53mg Bran
Copper 0.008mg 0.066mg Bran
Manganese 0.374mg 0.964mg Bran
Selenium 7.7µg Bran
Vitamin B1 0.094mg 0.16mg Bran
Vitamin B2 0.026mg 0.034mg Bran
Vitamin B3 0.51mg 0.144mg Soba
Vitamin B5 0.235mg 0.217mg Soba
Vitamin B6 0.04mg 0.025mg Soba
Folate 7µg 6µg Soba
Tryptophan 0.072mg 0.057mg Soba
Threonine 0.177mg 0.086mg Soba
Isoleucine 0.195mg 0.114mg Soba
Leucine 0.33mg 0.235mg Soba
Lysine 0.214mg 0.13mg Soba
Methionine 0.072mg 0.057mg Soba
Phenylalanine 0.217mg 0.155mg Soba
Valine 0.249mg 0.165mg Soba
Histidine 0.119mg 0.07mg Soba
Saturated Fat 0.019g 0.163g Soba
Monounsaturated Fat 0.026g 0.291g Bran
Polyunsaturated fat 0.031g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Bran
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
6%
Bran
Minerals Daily Need Coverage Score
10%
Soba
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 59mg)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.