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Bread vs Soba - In-Depth Nutrition Comparison

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Significant differences between Bread and Soba

  • The amount of Iron, Manganese, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Copper, Folate, and Calcium in Bread is higher than in Soba.
  • Bread covers your daily Iron needs 45% more than Soba.
  • Soba has 41 times less Calcium than Bread. 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

Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
7
:
1
Soba
Contains more Calcium +4025%
Contains more Iron +752.1%
Contains more Magnesium +555.6%
Contains more Phosphorus +652%
Contains more Potassium +537.1%
Contains more Zinc +1125%
Contains more Copper +2375%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +4025%
Contains more Iron +752.1%
Contains more Magnesium +555.6%
Contains more Phosphorus +652%
Contains more Potassium +537.1%
Contains more Zinc +1125%
Contains more Copper +2375%
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
Bread
9
:
0
Soba
Contains more Vitamin C +∞%
Contains more Vitamin B1 +367%
Contains more Vitamin B2 +1369.2%
Contains more Vitamin B3 +1125.5%
Contains more Vitamin B5 +94%
Contains more Vitamin B6 +282.5%
Contains more Folate +1128.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 C +∞%
Contains more Vitamin B1 +367%
Contains more Vitamin B2 +1369.2%
Contains more Vitamin B3 +1125.5%
Contains more Vitamin B5 +94%
Contains more Vitamin B6 +282.5%
Contains more Folate +1128.6%

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.
Bread Soba
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bread Soba Opinion
Net carbs 51.07g 21.44g Bread
Protein 12.96g 5.06g Bread
Fats 4.27g 0.1g Bread
Carbs 55.77g 21.44g Bread
Calories 313kcal 99kcal Bread
Starch g g
Fructose g g
Sugar 6.42g g Soba
Fiber 4.7g g Bread
Calcium 165mg 4mg Bread
Iron 4.09mg 0.48mg Bread
Magnesium 59mg 9mg Bread
Phosphorus 188mg 25mg Bread
Potassium 223mg 35mg Bread
Sodium 601mg 60mg Soba
Zinc 1.47mg 0.12mg Bread
Copper 0.198mg 0.008mg Bread
Vitamin A 0IU 0IU
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.094mg Bread
Vitamin B2 0.382mg 0.026mg Bread
Vitamin B3 6.25mg 0.51mg Bread
Vitamin B5 0.456mg 0.235mg Bread
Vitamin B6 0.153mg 0.04mg Bread
Folate 86µg 7µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.072mg Bread
Threonine 0.299mg 0.177mg Bread
Isoleucine 0.258mg 0.195mg Bread
Leucine 0.461mg 0.33mg Bread
Lysine 0.215mg 0.214mg Bread
Methionine 0.105mg 0.072mg Bread
Phenylalanine 0.315mg 0.217mg Bread
Valine 0.31mg 0.249mg Bread
Histidine 0.15mg 0.119mg Bread
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.019g Soba
Monounsaturated Fat 1.019g 0.026g Bread
Polyunsaturated fat 1.72g 0.031g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread 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
38
Bread
6
Soba
Mineral Summary Score
66
Bread
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
78%
Bread
30%
Soba
Carbohydrates
56%
Bread
21%
Soba
Fats
20%
Bread
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 541mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.97g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 14)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.3)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.