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Wild rice vs. Soba — In-Depth Nutrition Comparison

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The main differences between Wild rice and Soba

  • 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.
  • Wild rice contains 11 times more Zinc than Soba. Wild rice contains 1.34mg of Zinc, while Soba contains 0.12mg.

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

Infographic

Wild rice 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.
:
2
Soba
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%
Contains more Calcium +33.3%
Contains more Manganese +32.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
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%
Contains more Calcium +33.3%
Contains more Manganese +32.6%

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.
:
2
Soba
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%
Contains more Vitamin B1 +80.8%
Contains more Vitamin B5 +52.6%
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%
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 +234.6%
Contains more Vitamin B3 +152.4%
Contains more Vitamin B6 +237.5%
Contains more Folate +271.4%
Contains more Vitamin B1 +80.8%
Contains more Vitamin B5 +52.6%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
6%
Soba
Minerals Daily Need Coverage Score
21%
Wild rice
10%
Soba

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.