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Amaranth grain vs Soba - In-Depth Nutrition Comparison

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What are the differences between Amaranth grain and Soba?

  • Amaranth grain is higher in Manganese, Iron, Phosphorus, Copper, Magnesium, Zinc, and Vitamin B6, yet Soba is higher in Vitamin B1.
  • Amaranth grain's daily need coverage for Manganese is 21% more.
  • Amaranth grain has 19 times more Copper than Soba. While Amaranth grain has 0.149mg of Copper, Soba has only 0.008mg.

We used Amaranth grain, cooked and Noodles, japanese, soba, cooked types in this article.

Infographic

Amaranth grain vs Soba infographic
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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
:
0
Soba
Contains more Iron +337.5%
Contains more Calcium +1075%
Contains more Potassium +285.7%
Contains more Magnesium +622.2%
Contains more Copper +1762.5%
Contains more Zinc +616.7%
Contains more Phosphorus +492%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +337.5%
Contains more Calcium +1075%
Contains more Potassium +285.7%
Contains more Magnesium +622.2%
Contains more Copper +1762.5%
Contains more Zinc +616.7%
Contains more Phosphorus +492%
Contains less Sodium -90%

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
:
8
Soba
Contains more Vitamin B6 +182.5%
Contains more Folate +214.3%
Contains more Vitamin B1 +526.7%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +117%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
Contains more Vitamin B6 +182.5%
Contains more Folate +214.3%
Contains more Vitamin B1 +526.7%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +117%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
6
Soba
Mineral Summary Score
36
Amaranth grain
7
Soba

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 food.
Protein
23%
Amaranth grain
30%
Soba
Carbohydrates
19%
Amaranth grain
21%
Soba
Fats
7%
Amaranth grain
0%
Soba

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Soba
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 51)
Which food is cheaper?
Soba
Soba is cheaper (difference - $3)
Which food is richer in vitamins?
Soba
Soba is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Amaranth grain Soba Opinion
Calories 102 99 Amaranth grain
Protein 3.8 5.06 Soba
Fats 1.58 0.1 Amaranth grain
Vitamin C 0 Soba
Carbs 18.69 21.44 Soba
Cholesterol 0 Amaranth grain
Vitamin D 0 Soba
Iron 2.1 0.48 Amaranth grain
Calcium 47 4 Amaranth grain
Potassium 135 35 Amaranth grain
Magnesium 65 9 Amaranth grain
Sugar
Fiber 2.1 Amaranth grain
Copper 0.149 0.008 Amaranth grain
Zinc 0.86 0.12 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 148 25 Amaranth grain
Sodium 6 60 Amaranth grain
Vitamin A 0 Soba
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Soba
Vitamin B1 0.015 0.094 Soba
Vitamin B2 0.022 0.026 Soba
Vitamin B3 0.235 0.51 Soba
Vitamin B5 0.235 Soba
Vitamin B6 0.113 0.04 Amaranth grain
Vitamin B12 0 Soba
Vitamin K
Folate 22 7 Amaranth grain
Trans Fat
Saturated Fat 0.019 Amaranth grain
Monounsaturated Fat 0.026 Soba
Polyunsaturated fat 0.031 Soba
Tryptophan 0.072 Soba
Threonine 0.177 Soba
Isoleucine 0.195 Soba
Leucine 0.33 Soba
Lysine 0.214 Soba
Methionine 0.072 Soba
Phenylalanine 0.217 Soba
Valine 0.249 Soba
Histidine 0.119 Soba
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.