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  6. Cereal vs. Soba

Cereal vs. Soba — In-Depth Nutrition Comparison

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Summary of differences between cereal and soba

  • Soba has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than cereal.
  • Cereal covers your daily need for vitamin B1, 516% more than soba.
  • Soba has less sodium.
  • The glycemic index of cereal is higher.

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
Cereal
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Soba
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +200%
Contains more IronIron +6995.8%
Contains more CopperCopper +1612.5%
Contains more ZincZinc +6233.3%
Contains more PhosphorusPhosphorus +208%
Contains more ManganeseManganese +111.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
Cereal
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Soba
Soba
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6589.4%
Contains more Vitamin B2Vitamin B2 +14784.6%
Contains more Vitamin B3Vitamin B3 +5707.8%
Contains more Vitamin B6Vitamin B6 +14865%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cereal Soba DV% diff.
Vitamin B1 6.288mg 0.094mg 516%
Vitamin B6 5.986mg 0.04mg 457%
Iron 34.06mg 0.48mg 420%
Vitamin B2 3.87mg 0.026mg 296%
Vitamin B3 29.62mg 0.51mg 182%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.12mg 68%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 60mg 32%
Carbs 86.85g 21.44g 22%
Manganese 0.79mg 0.374mg 18%
Calories 378kcal 99kcal 14%
Copper 0.137mg 0.008mg 14%
Selenium 6.3µg 11%
Phosphorus 77mg 25mg 7%
Fiber 1.4g 6%
Protein 6.06g 5.06g 2%
Fats 1.08g 0.1g 2%
Magnesium 19mg 9mg 2%
Potassium 105mg 35mg 2%
Folate 7µg 2%
Polyunsaturated fat 0.354g 0.031g 2%
Calcium 10mg 4mg 1%
Vitamin E 0.08mg 1%
Saturated fat 0.26g 0.019g 1%
Protein per 100 calories 1.6g 5.1g N/A
Calories per 10 g protein 624kcal 196kcal N/A
Weight per 100 calories 26g 101g N/A
Net carbs 85.45g 21.44g N/A
Sugar 10.35g N/A
Vitamin B5 0.226mg 0.235mg 0%
Monounsaturated fat 0.204g 0.026g 0%
Tryptophan 0.066mg 0.072mg 0%
Threonine 0.241mg 0.177mg 0%
Isoleucine 0.26mg 0.195mg 0%
Leucine 0.767mg 0.33mg 0%
Lysine 0.113mg 0.214mg 0%
Methionine 0.13mg 0.072mg 0%
Phenylalanine 0.365mg 0.217mg 0%
Valine 0.344mg 0.249mg 0%
Histidine 0.162mg 0.119mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Soba
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +19.8%
Contains more FatsFats +980%
Contains more CarbsCarbs +305.1%
Contains more OtherOther +471.8%
Contains more WaterWater +1831.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +684.6%
Contains more Poly. FatPolyunsaturated fat +1041.9%
Contains less Sat. FatSaturated fat -92.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.