Wheat Bread vs. Soba — In-Depth Nutrition Comparison
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Significant differences between Wheat Bread and Soba
- The amount of Iron, Manganese, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Copper, Folate, and Calcium in Wheat Bread is higher than in Soba.
- Wheat Bread covers your daily Iron needs 45% more than Soba.
- Soba has 41 times less Calcium than Wheat Bread. Wheat Bread has 165mg of Calcium, while Soba has 4mg.
- Soba contains less Sodium.
Specific food types used in this comparison are Bread, wheat, toasted and Noodles, japanese, soba, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+4025%
Contains
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Iron
+752.1%
Contains
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Magnesium
+555.6%
Contains
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Phosphorus
+652%
Contains
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Potassium
+537.1%
Contains
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Zinc
+1125%
Contains
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Copper
+2375%
Contains
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Manganese
+268.2%
Contains
less
Sodium
-90%
Contains
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Calcium
+4025%
Contains
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Iron
+752.1%
Contains
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Magnesium
+555.6%
Contains
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Phosphorus
+652%
Contains
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Potassium
+537.1%
Contains
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Zinc
+1125%
Contains
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Copper
+2375%
Contains
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Manganese
+268.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
0
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+367%
Contains
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Vitamin B2
+1369.2%
Contains
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Vitamin B3
+1125.5%
Contains
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Vitamin B5
+94%
Contains
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Vitamin B6
+282.5%
Contains
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Folate
+1128.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+367%
Contains
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Vitamin B2
+1369.2%
Contains
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Vitamin B3
+1125.5%
Contains
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Vitamin B5
+94%
Contains
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Vitamin B6
+282.5%
Contains
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Folate
+1128.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+156.1%
Contains
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Fats
+4170%
Contains
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Carbs
+160.1%
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Other
+610.3%
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Water
+201.3%
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Contains
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Protein
+156.1%
Contains
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Fats
+4170%
Contains
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Carbs
+160.1%
Contains
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Other
+610.3%
Contains
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Water
+201.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+3819.2%
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Polyunsaturated fat
+5448.4%
Contains
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Saturated Fat
-98.1%
Saturated Fat:
0.989 g
Monounsaturated Fat:
1.019 g
Polyunsaturated fat:
1.72 g
Saturated Fat:
0.019 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.031 g
Contains
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Monounsaturated Fat
+3819.2%
Contains
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Polyunsaturated fat
+5448.4%
Contains
less
Saturated Fat
-98.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Rich in vitamins | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 51.07g | 21.44g | |
Protein | 12.96g | 5.06g | |
Fats | 4.27g | 0.1g | |
Carbs | 55.77g | 21.44g | |
Calories | 313kcal | 99kcal | |
Sugar | 6.42g | ||
Fiber | 4.7g | ||
Calcium | 165mg | 4mg | |
Iron | 4.09mg | 0.48mg | |
Magnesium | 59mg | 9mg | |
Phosphorus | 188mg | 25mg | |
Potassium | 223mg | 35mg | |
Sodium | 601mg | 60mg | |
Zinc | 1.47mg | 0.12mg | |
Copper | 0.198mg | 0.008mg | |
Manganese | 1.377mg | 0.374mg | |
Selenium | 33.4µg | ||
Vitamin E | 0.24mg | ||
Vitamin C | 0.2mg | 0mg | |
Vitamin B1 | 0.439mg | 0.094mg | |
Vitamin B2 | 0.382mg | 0.026mg | |
Vitamin B3 | 6.25mg | 0.51mg | |
Vitamin B5 | 0.456mg | 0.235mg | |
Vitamin B6 | 0.153mg | 0.04mg | |
Folate | 86µg | 7µg | |
Vitamin K | 5.7µg | ||
Tryptophan | 0.092mg | 0.072mg | |
Threonine | 0.299mg | 0.177mg | |
Isoleucine | 0.258mg | 0.195mg | |
Leucine | 0.461mg | 0.33mg | |
Lysine | 0.215mg | 0.214mg | |
Methionine | 0.105mg | 0.072mg | |
Phenylalanine | 0.315mg | 0.217mg | |
Valine | 0.31mg | 0.249mg | |
Histidine | 0.15mg | 0.119mg | |
Saturated Fat | 0.989g | 0.019g | |
Monounsaturated Fat | 1.019g | 0.026g | |
Polyunsaturated fat | 1.72g | 0.031g | |
Omega-3 - ALA | 0.161g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
38%
6%
Minerals Daily Need Coverage Score
89%
10%
Comparison summary
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Soba contains less Sodium (difference - 541mg)
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.97g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 14)
Which food is cheaper?
Soba is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)