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Soba vs. Oatmeal — In-Depth Nutrition Comparison

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How are Soba and Oatmeal different?

  • Oatmeal is higher than Soba in Iron, Vitamin B6, Vitamin B3, Vitamin B2, Vitamin A RAE, Vitamin B1, Folate, Manganese, Calcium, and Phosphorus.
  • Oatmeal covers your daily need of Iron 69% more than Soba.

Noodles, japanese, soba, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.

Infographic

Soba vs Oatmeal 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
0
:
10
Oatmeal
Contains more Calcium +1900%
Contains more Iron +1141.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +208%
Contains more Potassium +74.3%
Contains less Sodium -18.3%
Contains more Zinc +416.7%
Contains more Copper +725%
Contains more Manganese +49.2%
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 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +1900%
Contains more Iron +1141.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +208%
Contains more Potassium +74.3%
Contains less Sodium -18.3%
Contains more Zinc +416.7%
Contains more Copper +725%
Contains more Manganese +49.2%

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
0
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +726.9%
Contains more Vitamin B3 +493.1%
Contains more Vitamin B5 +34.9%
Contains more Vitamin B6 +625%
Contains more Folate +528.6%
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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +726.9%
Contains more Vitamin B3 +493.1%
Contains more Vitamin B5 +34.9%
Contains more Vitamin B6 +625%
Contains more Folate +528.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
2
:
Contains more Protein +113.5%
Contains more Carbs +83.7%
Contains more Fats +1260%
Contains more Water +15.1%
Contains more Other +46.2%
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +113.5%
Contains more Carbs +83.7%
Contains more Fats +1260%
Contains more Water +15.1%
Contains more Other +46.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
:
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +1403.8%
Contains more Polyunsaturated fat +1274.2%
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -91.6%
Contains more Monounsaturated Fat +1403.8%
Contains more Polyunsaturated fat +1274.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Oatmeal Opinion
Net carbs 21.44g 9.97g Soba
Protein 5.06g 2.37g Soba
Fats 0.1g 1.36g Oatmeal
Carbs 21.44g 11.67g Soba
Calories 99kcal 68kcal Soba
Starch 10.37g Oatmeal
Sugar 0.46g Soba
Fiber 1.7g Oatmeal
Calcium 4mg 80mg Oatmeal
Iron 0.48mg 5.96mg Oatmeal
Magnesium 9mg 26mg Oatmeal
Phosphorus 25mg 77mg Oatmeal
Potassium 35mg 61mg Oatmeal
Sodium 60mg 49mg Oatmeal
Zinc 0.12mg 0.62mg Oatmeal
Copper 0.008mg 0.066mg Oatmeal
Manganese 0.374mg 0.558mg Oatmeal
Selenium 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.094mg 0.26mg Oatmeal
Vitamin B2 0.026mg 0.215mg Oatmeal
Vitamin B3 0.51mg 3.025mg Oatmeal
Vitamin B5 0.235mg 0.317mg Oatmeal
Vitamin B6 0.04mg 0.29mg Oatmeal
Folate 7µg 44µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.072mg 0.04mg Soba
Threonine 0.177mg 0.083mg Soba
Isoleucine 0.195mg 0.105mg Soba
Leucine 0.33mg 0.2mg Soba
Lysine 0.214mg 0.135mg Soba
Methionine 0.072mg 0.04mg Soba
Phenylalanine 0.217mg 0.13mg Soba
Valine 0.249mg 0.151mg Soba
Histidine 0.119mg 0.057mg Soba
Trans Fat 0.003g Soba
Saturated Fat 0.019g 0.226g Soba
Monounsaturated Fat 0.026g 0.391g Oatmeal
Polyunsaturated fat 0.031g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
10%
Soba
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.207g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.