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Cereal vs Soba - In-Depth Nutrition Comparison

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Summary of differences between Cereal and Soba

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Zinc, and Manganese, however Soba is higher in Vitamin A RAE, and Vitamin C.
  • Cereal covers your daily need of Vitamin B1 516% more than Soba.
  • Cereal has 150 times more Vitamin B6 than Soba. While Cereal has 5.986mg of Vitamin B6, Soba has only 0.04mg.
  • Soba has less Sodium.

These are the specific foods used in this comparison Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Noodles, japanese, soba, cooked.

Infographic

Cereal 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
Cereal
7
:
1
Soba
Contains more Calcium +150%
Contains more Iron +6995.8%
Contains more Magnesium +111.1%
Contains more Phosphorus +208%
Contains more Potassium +200%
Contains more Zinc +6233.3%
Contains more Copper +1612.5%
Contains less Sodium -92.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +150%
Contains more Iron +6995.8%
Contains more Magnesium +111.1%
Contains more Phosphorus +208%
Contains more Potassium +200%
Contains more Zinc +6233.3%
Contains more Copper +1612.5%
Contains less Sodium -92.5%

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
Cereal
8
:
4
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6589.4%
Contains more Vitamin B2 +14784.6%
Contains more Vitamin B3 +5707.8%
Contains more Vitamin B6 +14865%
Equal in Vitamin B5 - 0.235
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6589.4%
Contains more Vitamin B2 +14784.6%
Contains more Vitamin B3 +5707.8%
Contains more Vitamin B6 +14865%
Equal in Vitamin B5 - 0.235

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

All nutrients comparison - raw data values

Nutrient Cereal Soba Opinion
Net carbs 85.45g 21.44g Cereal
Protein 6.06g 5.06g Cereal
Fats 1.08g 0.1g Cereal
Carbs 86.85g 21.44g Cereal
Calories 378kcal 99kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g Soba
Fiber 1.4g g Cereal
Calcium 10mg 4mg Cereal
Iron 34.06mg 0.48mg Cereal
Magnesium 19mg 9mg Cereal
Phosphorus 77mg 25mg Cereal
Potassium 105mg 35mg Cereal
Sodium 795mg 60mg Soba
Zinc 7.6mg 0.12mg Cereal
Copper 0.137mg 0.008mg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D IU 0IU Soba
Vitamin D µg 0µg Soba
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.094mg Cereal
Vitamin B2 3.87mg 0.026mg Cereal
Vitamin B3 29.62mg 0.51mg Cereal
Vitamin B5 0.226mg 0.235mg Soba
Vitamin B6 5.986mg 0.04mg Cereal
Folate µg 7µg Soba
Vitamin B12 µg 0µg Soba
Vitamin K 0µg µg Cereal
Tryptophan 0.066mg 0.072mg Soba
Threonine 0.241mg 0.177mg Cereal
Isoleucine 0.26mg 0.195mg Cereal
Leucine 0.767mg 0.33mg Cereal
Lysine 0.113mg 0.214mg Soba
Methionine 0.13mg 0.072mg Cereal
Phenylalanine 0.365mg 0.217mg Cereal
Valine 0.344mg 0.249mg Cereal
Histidine 0.162mg 0.119mg Cereal
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.019g Soba
Monounsaturated Fat 0.204g 0.026g Cereal
Polyunsaturated fat 0.354g 0.031g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393
Cereal
6
Soba
Mineral Summary Score
212
Cereal
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
36%
Cereal
30%
Soba
Carbohydrates
87%
Cereal
21%
Soba
Fats
5%
Cereal
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 735mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.