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  6. Soba vs. Wild rice

Soba vs. Wild rice — In-Depth Nutrition Comparison

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The main differences between Soba and Wild rice

  • Wild rice is richer than Soba in Copper, Zinc, Phosphorus, Vitamin B6, and Magnesium.
  • Daily need coverage for Copper from Wild rice is 13% higher.

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

Infographic

Soba vs Wild rice 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
2
:
8
Wild rice
Wild rice
Contains more Calcium +33.3%
Contains more Manganese +32.6%
Contains more Iron +25%
Contains more Magnesium +255.6%
Contains more Phosphorus +228%
Contains more Potassium +188.6%
Contains less Sodium -95%
Contains more Zinc +1016.7%
Contains more Copper +1412.5%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +33.3%
Contains more Manganese +32.6%
Contains more Iron +25%
Contains more Magnesium +255.6%
Contains more Phosphorus +228%
Contains more Potassium +188.6%
Contains less Sodium -95%
Contains more Zinc +1016.7%
Contains more Copper +1412.5%

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
Soba
2
:
7
Wild rice
Wild rice
Contains more Vitamin B1 +80.8%
Contains more Vitamin B5 +52.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +234.6%
Contains more Vitamin B3 +152.4%
Contains more Vitamin B6 +237.5%
Contains more Folate +271.4%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +80.8%
Contains more Vitamin B5 +52.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +234.6%
Contains more Vitamin B3 +152.4%
Contains more Vitamin B6 +237.5%
Contains more Folate +271.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
:
3
Wild rice
Wild rice
Contains more Protein +26.8%
Contains more Fats +240%
Equal in Carbs - 21.34
Equal in Water - 73.93
Equal in Other - 0.4
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +26.8%
Contains more Fats +240%
Equal in Carbs - 21.34
Equal in Water - 73.93
Equal in Other - 0.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
:
2
Wild rice
Wild rice
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +587.1%
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -61.2%
Contains more Monounsaturated Fat +92.3%
Contains more Polyunsaturated fat +587.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Wild rice Opinion
Net carbs 21.44g 19.54g Soba
Protein 5.06g 3.99g Soba
Fats 0.1g 0.34g Wild rice
Carbs 21.44g 21.34g Soba
Calories 99kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g Soba
Fiber 1.8g Wild rice
Calcium 4mg 3mg Soba
Iron 0.48mg 0.6mg Wild rice
Magnesium 9mg 32mg Wild rice
Phosphorus 25mg 82mg Wild rice
Potassium 35mg 101mg Wild rice
Sodium 60mg 3mg Wild rice
Zinc 0.12mg 1.34mg Wild rice
Copper 0.008mg 0.121mg Wild rice
Manganese 0.374mg 0.282mg Soba
Selenium 0.8µg Wild rice
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.094mg 0.052mg Soba
Vitamin B2 0.026mg 0.087mg Wild rice
Vitamin B3 0.51mg 1.287mg Wild rice
Vitamin B5 0.235mg 0.154mg Soba
Vitamin B6 0.04mg 0.135mg Wild rice
Folate 7µg 26µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.072mg 0.049mg Soba
Threonine 0.177mg 0.127mg Soba
Isoleucine 0.195mg 0.167mg Soba
Leucine 0.33mg 0.276mg Soba
Lysine 0.214mg 0.17mg Soba
Methionine 0.072mg 0.119mg Wild rice
Phenylalanine 0.217mg 0.195mg Soba
Valine 0.249mg 0.232mg Soba
Histidine 0.119mg 0.104mg Soba
Saturated Fat 0.019g 0.049g Soba
Monounsaturated Fat 0.026g 0.05g Wild rice
Polyunsaturated fat 0.031g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Wild rice
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%
Wild rice
Minerals Daily Need Coverage Score
10%
Soba
21%
Wild rice

Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 57mg)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 11)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.