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Flour vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 0.27g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 16)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 58mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Soba
Lower in Sugars ok
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 Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Flour
4
Soba
Mineral Summary Score
22
Flour
5
Soba

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
8
:
0
Soba
Contains more Iron +866.7%
Contains more Calcium +275%
Contains more Potassium +205.7%
Contains more Magnesium +144.4%
Contains more Copper +1700%
Contains more Zinc +483.3%
Contains more Phosphorus +332%
Contains less Sodium -96.7%
Contains more Iron +866.7%
Contains more Calcium +275%
Contains more Potassium +205.7%
Contains more Magnesium +144.4%
Contains more Copper +1700%
Contains more Zinc +483.3%
Contains more Phosphorus +332%
Contains less Sodium -96.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
8
:
0
Soba
Contains more Vitamin B1 +735.1%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +1057.6%
Contains more Vitamin B5 +86.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B6 - 0.04
Contains more Vitamin B1 +735.1%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +1057.6%
Contains more Vitamin B5 +86.4%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B6 - 0.04

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Flour
30%
Soba
Carbohydrates
76%
Flour
21%
Soba
Fats
5%
Flour
0%
Soba

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Soba Opinion
Calories 364 99 Flour
Protein 10.33 5.06 Flour
Fats 0.98 0.1 Flour
Vitamin C 0 0
Carbs 76.31 21.44 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 0.48 Flour
Calcium 15 4 Flour
Potassium 107 35 Flour
Magnesium 22 9 Flour
Sugars 0.27 Flour
Fiber 2.7 Flour
Copper 0.144 0.008 Flour
Zinc 0.7 0.12 Flour
Starch
Phosphorus 108 25 Flour
Sodium 2 60 Flour
Vitamin A 0 0
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.094 Flour
Vitamin B2 0.494 0.026 Flour
Vitamin B3 5.904 0.51 Flour
Vitamin B5 0.438 0.235 Flour
Vitamin B6 0.044 0.04 Flour
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folic acid (B9) 154 0 Flour
Trans Fat
Saturated Fat 0.155 0.019 Soba
Monounsaturated Fat 0.087 0.026 Flour
Polyunsaturated fat 0.413 0.031 Flour
Tryptophan 0.127 0.072 Flour
Threonine 0.281 0.177 Flour
Isoleucine 0.357 0.195 Flour
Leucine 0.71 0.33 Flour
Lysine 0.228 0.214 Flour
Methionine 0.183 0.072 Flour
Phenylalanine 0.52 0.217 Flour
Valine 0.415 0.249 Flour
Histidine 0.23 0.119 Flour
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.