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Wheat vs. Soba — In-Depth Nutrition Comparison

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The main differences between Wheat and Soba

  • Wheat is richer than Soba in Manganese, Copper, Phosphorus, Iron, Zinc, Vitamin B3, and Magnesium.
  • Daily need coverage for Manganese from Wheat is 29% higher.
  • Wheat contains 26 times more Copper than Soba. Wheat contains 0.207mg of Copper, while Soba contains 0.008mg.

Food types used in this article are Wheat, KAMUT khorasan, cooked and Noodles, japanese, soba, cooked.

Infographic

Wheat vs Soba 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.
Wheat
10
:
0
Soba
Contains more Calcium +125%
Contains more Iron +266.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +488%
Contains more Potassium +368.6%
Contains less Sodium -86.7%
Contains more Zinc +1433.3%
Contains more Copper +2487.5%
Contains more Manganese +175.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +125%
Contains more Iron +266.7%
Contains more Magnesium +433.3%
Contains more Phosphorus +488%
Contains more Potassium +368.6%
Contains less Sodium -86.7%
Contains more Zinc +1433.3%
Contains more Copper +2487.5%
Contains more Manganese +175.4%

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.
Wheat
7
:
3
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +352%
Contains more Vitamin B6 +75%
Contains more Folate +57.1%
Equal in Vitamin B1 - 0.094
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% 24% 7% 44% 0% 17% 9% 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% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +352%
Contains more Vitamin B6 +75%
Contains more Folate +57.1%
Equal in Vitamin B1 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
4
:
1
Soba
Contains more Protein +12.8%
Contains more Fats +730%
Contains more Carbs +28.7%
Contains more Other +74.4%
Contains more Water +12%
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +12.8%
Contains more Fats +730%
Contains more Carbs +28.7%
Contains more Other +74.4%
Contains more Water +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
:
1
Soba
Contains more Monounsaturated Fat +223.1%
Contains more Polyunsaturated fat +683.9%
Contains less Saturated Fat -75.3%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +223.1%
Contains more Polyunsaturated fat +683.9%
Contains less Saturated Fat -75.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Soba
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Soba Opinion
Net carbs 23.3g 21.44g Wheat
Protein 5.71g 5.06g Wheat
Fats 0.83g 0.1g Wheat
Carbs 27.6g 21.44g Wheat
Calories 132kcal 99kcal Wheat
Sugar 3.07g Soba
Fiber 4.3g Wheat
Calcium 9mg 4mg Wheat
Iron 1.76mg 0.48mg Wheat
Magnesium 48mg 9mg Wheat
Phosphorus 147mg 25mg Wheat
Potassium 164mg 35mg Wheat
Sodium 8mg 60mg Wheat
Zinc 1.84mg 0.12mg Wheat
Copper 0.207mg 0.008mg Wheat
Manganese 1.03mg 0.374mg Wheat
Selenium 31.9µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.095mg 0.094mg Wheat
Vitamin B2 0.03mg 0.026mg Wheat
Vitamin B3 2.305mg 0.51mg Wheat
Vitamin B5 0.235mg Soba
Vitamin B6 0.07mg 0.04mg Wheat
Folate 11µg 7µg Wheat
Tryptophan 0.051mg 0.072mg Soba
Threonine 0.172mg 0.177mg Soba
Isoleucine 0.22mg 0.195mg Wheat
Leucine 0.432mg 0.33mg Wheat
Lysine 0.161mg 0.214mg Soba
Methionine 0.097mg 0.072mg Wheat
Phenylalanine 0.3mg 0.217mg Wheat
Valine 0.267mg 0.249mg Wheat
Histidine 0.147mg 0.119mg Wheat
Trans Fat 0.002g Soba
Saturated Fat 0.077g 0.019g Soba
Monounsaturated Fat 0.084g 0.026g Wheat
Polyunsaturated fat 0.243g 0.031g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Soba
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
9%
Wheat
6%
Soba
Minerals Daily Need Coverage Score
61%
Wheat
10%
Soba

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 52mg)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 4)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.