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  6. Soba vs. Oat

Soba vs. Oat — In-Depth Nutrition Comparison

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Summary of differences between Soba and Oat

  • Soba has less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Zinc, Vitamin B5, Folate, and Potassium than Oat.
  • Oat covers your daily need of Manganese 197% more than Soba.

These are the specific foods used in this comparison Noodles, japanese, soba, cooked and Oats.

Infographic

Soba vs Oat 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
:
9
Oat
Oat
Contains more Calcium +1250%
Contains more Iron +883.3%
Contains more Magnesium +1866.7%
Contains more Phosphorus +1992%
Contains more Potassium +1125.7%
Contains less Sodium -96.7%
Contains more Zinc +3208.3%
Contains more Copper +7725%
Contains more Manganese +1214.4%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +1250%
Contains more Iron +883.3%
Contains more Magnesium +1866.7%
Contains more Phosphorus +1992%
Contains more Potassium +1125.7%
Contains less Sodium -96.7%
Contains more Zinc +3208.3%
Contains more Copper +7725%
Contains more Manganese +1214.4%

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
0
:
6
Oat
Oat
Contains more Vitamin B1 +711.7%
Contains more Vitamin B2 +434.6%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B5 +474%
Contains more Vitamin B6 +197.5%
Contains more Folate +700%
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%
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B1 +711.7%
Contains more Vitamin B2 +434.6%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B5 +474%
Contains more Vitamin B6 +197.5%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
1
:
4
Oat
Oat
Contains more Water +788.2%
Contains more Protein +233.8%
Contains more Fats +6800%
Contains more Carbs +209.1%
Contains more Other +341%
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +788.2%
Contains more Protein +233.8%
Contains more Fats +6800%
Contains more Carbs +209.1%
Contains more Other +341%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
:
2
Oat
Oat
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +8276.9%
Contains more Polyunsaturated fat +8077.4%
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +8276.9%
Contains more Polyunsaturated fat +8077.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Oat Opinion
Net carbs 21.44g 55.67g Oat
Protein 5.06g 16.89g Oat
Fats 0.1g 6.9g Oat
Carbs 21.44g 66.27g Oat
Calories 99kcal 389kcal Oat
Fiber 10.6g Oat
Calcium 4mg 54mg Oat
Iron 0.48mg 4.72mg Oat
Magnesium 9mg 177mg Oat
Phosphorus 25mg 523mg Oat
Potassium 35mg 429mg Oat
Sodium 60mg 2mg Oat
Zinc 0.12mg 3.97mg Oat
Copper 0.008mg 0.626mg Oat
Manganese 0.374mg 4.916mg Oat
Vitamin B1 0.094mg 0.763mg Oat
Vitamin B2 0.026mg 0.139mg Oat
Vitamin B3 0.51mg 0.961mg Oat
Vitamin B5 0.235mg 1.349mg Oat
Vitamin B6 0.04mg 0.119mg Oat
Folate 7µg 56µg Oat
Tryptophan 0.072mg 0.234mg Oat
Threonine 0.177mg 0.575mg Oat
Isoleucine 0.195mg 0.694mg Oat
Leucine 0.33mg 1.284mg Oat
Lysine 0.214mg 0.701mg Oat
Methionine 0.072mg 0.312mg Oat
Phenylalanine 0.217mg 0.895mg Oat
Valine 0.249mg 0.937mg Oat
Histidine 0.119mg 0.405mg Oat
Saturated Fat 0.019g 1.217g Soba
Monounsaturated Fat 0.026g 2.178g Oat
Polyunsaturated fat 0.031g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Oat
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
33%
Oat
Minerals Daily Need Coverage Score
10%
Soba
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.198g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 13)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 58mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat 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)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.