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Cheese vs. Soba — In-Depth Nutrition Comparison

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The main differences between cheese and soba

  • Cheese is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A, yet soba is richer in manganese.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Soba contains less cholesterol.
  • Cheese has a lower glycemic index than soba.

Food types used in this article are Cheese, cheddar and Noodles, japanese, soba, cooked.

Infographic

Cheese 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.
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Soba
Soba
3
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 +200%
Contains more CalciumCalcium +17650%
Contains more PotassiumPotassium +117.1%
Contains more CopperCopper +275%
Contains more ZincZinc +2933.3%
Contains more PhosphorusPhosphorus +1720%
Contains more SeleniumSelenium +∞%
Contains more IronIron +242.9%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +1285.2%

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.
Cheese
Cheese
9
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Soba
Soba
2
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1546.2%
Contains more Vitamin B5Vitamin B5 +74.5%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +285.7%
Contains more Vitamin B1Vitamin B1 +224.1%
Contains more Vitamin B3Vitamin B3 +764.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Soba DV% diff.
Saturated fat 18.867g 0.019g 86%
Calcium 710mg 4mg 71%
Phosphorus 455mg 25mg 61%
Selenium 28.5µg 52%
Fats 33.31g 0.1g 51%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 0µg 37%
Protein 22.87g 5.06g 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.12mg 32%
Vitamin B2 0.428mg 0.026mg 31%
Sodium 653mg 60mg 26%
Monounsaturated fat 9.246g 0.026g 23%
Calories 404kcal 99kcal 15%
Manganese 0.027mg 0.374mg 15%
Polyunsaturated fat 1.421g 0.031g 9%
Carbs 3.09g 21.44g 6%
Vitamin E 0.71mg 5%
Vitamin B1 0.029mg 0.094mg 5%
Folate 27µg 7µg 5%
Magnesium 27mg 9mg 4%
Iron 0.14mg 0.48mg 4%
Vitamin B5 0.41mg 0.235mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.51mg 3%
Choline 16.5mg 3%
Copper 0.03mg 0.008mg 2%
Vitamin B6 0.066mg 0.04mg 2%
Vitamin K 2.4µg 2%
Potassium 76mg 35mg 1%
Protein per 100 calories 5.7g 5.1g N/A
Calories per 10 g protein 177kcal 196kcal N/A
Weight per 100 calories 25g 101g N/A
Unsaturated / Saturated Fat ratio 0.57 3 N/A
Net carbs 3.09g 21.44g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.072mg 0%
Threonine 1.044mg 0.177mg 0%
Isoleucine 1.206mg 0.195mg 0%
Leucine 1.939mg 0.33mg 0%
Lysine 1.025mg 0.214mg 0%
Methionine 0.547mg 0.072mg 0%
Phenylalanine 1.074mg 0.217mg 0%
Valine 1.404mg 0.249mg 0%
Histidine 0.547mg 0.119mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Soba
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 +352%
Contains more FatsFats +33210%
Contains more OtherOther +851.3%
Contains more CarbsCarbs +593.9%
Contains more WaterWater +97.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +35461.5%
Contains more Poly. FatPolyunsaturated fat +4483.9%
Contains less Sat. FatSaturated fat -99.9%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.