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  6. Almond butter vs. Soba

Almond butter vs. Soba — In-Depth Nutrition Comparison

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Significant differences between almond butter and soba

  • The amount of copper, manganese, vitamin B2, phosphorus, magnesium, iron, calcium, zinc, and potassium in almond butter is higher than in soba.
  • Almond butter covers your daily copper needs 103% more than soba.
  • Soba has 219 times less saturated fat than almond butter. Almond butter has 4.152g of saturated fat, while soba has 0.019g.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Noodles, japanese, soba, cooked.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +3000%
Contains more CalciumCalcium +8575%
Contains more PotassiumPotassium +2037.1%
Contains more IronIron +627.1%
Contains more CopperCopper +11575%
Contains more ZincZinc +2641.7%
Contains more PhosphorusPhosphorus +1932%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +469.8%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Soba
Soba
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +3511.5%
Contains more Vitamin B3Vitamin B3 +518.6%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more Vitamin B6Vitamin B6 +157.5%
Contains more FolateFolate +657.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +129.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Soba DV% diff.
Vitamin E 24.21mg 161%
Copper 0.934mg 0.008mg 103%
Polyunsaturated fat 13.613g 0.031g 91%
Fats 55.5g 0.1g 85%
Monounsaturated fat 32.445g 0.026g 81%
Manganese 2.131mg 0.374mg 76%
Vitamin B2 0.939mg 0.026mg 70%
Phosphorus 508mg 25mg 69%
Magnesium 279mg 9mg 64%
Fiber 10.3g 41%
Iron 3.49mg 0.48mg 38%
Calcium 347mg 4mg 34%
Protein 20.96g 5.06g 32%
Zinc 3.29mg 0.12mg 29%
Calories 614kcal 99kcal 26%
Potassium 748mg 35mg 21%
Saturated fat 4.152g 0.019g 19%
Vitamin B3 3.155mg 0.51mg 17%
Folate 53µg 7µg 12%
Choline 52.1mg 9%
Vitamin B6 0.103mg 0.04mg 5%
Vitamin B1 0.041mg 0.094mg 4%
Selenium 2.4µg 4%
Vitamin B5 0.318mg 0.235mg 2%
Sodium 7mg 60mg 2%
Carbs 18.82g 21.44g 1%
Net carbs 8.52g 21.44g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.072mg 0%
Threonine 0.555mg 0.177mg 0%
Isoleucine 0.813mg 0.195mg 0%
Leucine 1.483mg 0.33mg 0%
Lysine 0.612mg 0.214mg 0%
Methionine 0.122mg 0.072mg 0%
Phenylalanine 1.149mg 0.217mg 0%
Valine 0.937mg 0.249mg 0%
Histidine 0.55mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Soba
Soba
2
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 ProteinProtein +314.2%
Contains more FatsFats +55400%
Contains more OtherOther +689.7%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +4351.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +124688.5%
Contains more Poly. FatPolyunsaturated fat +43812.9%
Contains less Sat. FatSaturated fat -99.5%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.