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Mozzarella vs. Soba — In-Depth Nutrition Comparison

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Important differences between mozzarella and soba

  • Mozzarella has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A; however, soba has more vitamin B1.
  • Mozzarella's daily need coverage for calcium is 73% more.
  • Soba is lower in cholesterol.
  • Soba has a higher glycemic index than mozzarella.

The food varieties used in the comparison are Cheese, mozzarella, low sodium and Noodles, japanese, soba, cooked.

Infographic

Mozzarella 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Soba
2
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 +188.9%
Contains more CalciumCalcium +18175%
Contains more PotassiumPotassium +171.4%
Contains more CopperCopper +237.5%
Contains more ZincZinc +2508.3%
Contains more PhosphorusPhosphorus +1996%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +92%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Soba
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1207.7%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B3Vitamin B3 +325%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Soba
2
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 +443.5%
Contains more FatsFats +17000%
Contains more OtherOther +515.4%
Contains more CarbsCarbs +591.6%
Contains more WaterWater +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
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 +18530.8%
Contains more Poly. FatPolyunsaturated fat +1541.9%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Soba
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mozzarella Soba DV% diff.
Calcium 731mg 4mg 73%
Phosphorus 524mg 25mg 71%
Saturated fat 10.867g 0.019g 49%
Protein 27.5g 5.06g 45%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 29%
Zinc 3.13mg 0.12mg 27%
Fats 17.1g 0.1g 26%
Vitamin B2 0.34mg 0.026mg 24%
Cholesterol 54mg 0mg 18%
Manganese 0.374mg 16%
Vitamin A 137µg 0µg 15%
Monounsaturated fat 4.844g 0.026g 12%
Calories 280kcal 99kcal 9%
Vitamin B1 0.02mg 0.094mg 6%
Carbs 3.1g 21.44g 6%
Vitamin B5 0.235mg 5%
Magnesium 26mg 9mg 4%
Choline 18.4mg 3%
Polyunsaturated fat 0.509g 0.031g 3%
Iron 0.25mg 0.48mg 3%
Vitamin B6 0.08mg 0.04mg 3%
Sodium 16mg 60mg 2%
Vitamin D 0.3µg 0µg 2%
Potassium 95mg 35mg 2%
Vitamin B3 0.12mg 0.51mg 2%
Vitamin D 13IU 0IU 2%
Vitamin K 1.8µg 2%
Copper 0.027mg 0.008mg 2%
Folate 9µg 7µg 1%
Vitamin E 0.15mg 1%
Net carbs 3.1g 21.44g N/A
Sugar 1.23g N/A
Tryptophan 0.072mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0%
Leucine 0.33mg 0%
Lysine 0.214mg 0%
Methionine 0.072mg 0%
Phenylalanine 0.217mg 0%
Valine 0.249mg 0%
Histidine 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Mozzarella
5%
Soba
Minerals Daily Need Coverage Score
66%
Mozzarella
10%
Soba

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 10.848g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.