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Cornmeal vs Soba - In-Depth Nutrition Comparison

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What are the differences between Cornmeal and Soba?

  • Cornmeal is higher in Folate, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B6, Phosphorus, Copper, and Magnesium, yet Soba is higher in Manganese.
  • Cornmeal's daily need coverage for Folate is 51% more.
  • Cornmeal has 15 times more Vitamin B2 than Soba. While Cornmeal has 0.382mg of Vitamin B2, Soba has only 0.026mg.

We used Cornmeal, degermed, enriched, yellow and Noodles, japanese, soba, cooked types in this article.

Infographic

Cornmeal 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
:
1
Soba
Contains more Iron +808.3%
Contains more Potassium +305.7%
Contains more Magnesium +255.6%
Contains more Copper +850%
Contains more Zinc +450%
Contains more Phosphorus +296%
Contains less Sodium -88.3%
Contains more Calcium +33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +808.3%
Contains more Potassium +305.7%
Contains more Magnesium +255.6%
Contains more Copper +850%
Contains more Zinc +450%
Contains more Phosphorus +296%
Contains less Sodium -88.3%
Contains more Calcium +33.3%

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
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +486.2%
Contains more Vitamin B2 +1369.2%
Contains more Vitamin B3 +874.1%
Contains more Vitamin B6 +355%
Contains more Folate +2885.7%
Equal in Vitamin B5 - 0.235
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +486.2%
Contains more Vitamin B2 +1369.2%
Contains more Vitamin B3 +874.1%
Contains more Vitamin B6 +355%
Contains more Folate +2885.7%
Equal in Vitamin B5 - 0.235

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
46
Cornmeal
6
Soba
Mineral Summary Score
36
Cornmeal
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
43%
Cornmeal
30%
Soba
Carbohydrates
79%
Cornmeal
21%
Soba
Fats
8%
Cornmeal
0%
Soba

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.201g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 22)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 53mg)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cornmeal Soba Opinion
Calories 370 99 Cornmeal
Protein 7.11 5.06 Cornmeal
Fats 1.75 0.1 Cornmeal
Vitamin C 0 0
Carbs 79.45 21.44 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 0.48 Cornmeal
Calcium 3 4 Soba
Potassium 142 35 Cornmeal
Magnesium 32 9 Cornmeal
Sugar 1.61 Soba
Fiber 3.9 Cornmeal
Copper 0.076 0.008 Cornmeal
Zinc 0.66 0.12 Cornmeal
Starch 73.3 Cornmeal
Phosphorus 99 25 Cornmeal
Sodium 7 60 Cornmeal
Vitamin A 214 0 Cornmeal
Vitamin E 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.551 0.094 Cornmeal
Vitamin B2 0.382 0.026 Cornmeal
Vitamin B3 4.968 0.51 Cornmeal
Vitamin B5 0.24 0.235 Cornmeal
Vitamin B6 0.182 0.04 Cornmeal
Vitamin B12 0 0
Vitamin K 0 Cornmeal
Folate 209 7 Cornmeal
Trans Fat 0 Soba
Saturated Fat 0.22 0.019 Soba
Monounsaturated Fat 0.39 0.026 Cornmeal
Polyunsaturated fat 0.828 0.031 Cornmeal
Tryptophan 0.038 0.072 Soba
Threonine 0.172 0.177 Soba
Isoleucine 0.242 0.195 Cornmeal
Leucine 1.006 0.33 Cornmeal
Lysine 0.105 0.214 Soba
Methionine 0.162 0.072 Cornmeal
Phenylalanine 0.366 0.217 Cornmeal
Valine 0.337 0.249 Cornmeal
Histidine 0.172 0.119 Cornmeal
Fructose 0.17 Cornmeal

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.