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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 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 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%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Soba Opinion
Net carbs 16.59g 21.44g Soba
Protein 3.8g 5.06g Soba
Fats 1.58g 0.1g Amaranth grain
Carbs 18.69g 21.44g Soba
Calories 102kcal 99kcal Amaranth grain
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g g Amaranth grain
Calcium 47mg 4mg Amaranth grain
Iron 2.1mg 0.48mg Amaranth grain
Magnesium 65mg 9mg Amaranth grain
Phosphorus 148mg 25mg Amaranth grain
Potassium 135mg 35mg Amaranth grain
Sodium 6mg 60mg Amaranth grain
Zinc 0.86mg 0.12mg Amaranth grain
Copper 0.149mg 0.008mg Amaranth grain
Vitamin A IU 0IU Soba
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Soba
Vitamin D µg 0µg Soba
Vitamin C mg 0mg Soba
Vitamin B1 0.015mg 0.094mg Soba
Vitamin B2 0.022mg 0.026mg Soba
Vitamin B3 0.235mg 0.51mg Soba
Vitamin B5 mg 0.235mg Soba
Vitamin B6 0.113mg 0.04mg Amaranth grain
Folate 22µg 7µg Amaranth grain
Vitamin B12 µg 0µg Soba
Vitamin K µg µg
Tryptophan mg 0.072mg Soba
Threonine mg 0.177mg Soba
Isoleucine mg 0.195mg Soba
Leucine mg 0.33mg Soba
Lysine mg 0.214mg Soba
Methionine mg 0.072mg Soba
Phenylalanine mg 0.217mg Soba
Valine mg 0.249mg Soba
Histidine mg 0.119mg Soba
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.019g Amaranth grain
Monounsaturated Fat g 0.026g Soba
Polyunsaturated fat g 0.031g Soba

Which food is preferable for your diet?

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

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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

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 contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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)

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.