Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cornmeal vs. Soba — In-Depth Nutrition Comparison

Compare

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.
  • The glycemic index of soba is lower.

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

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 +255.6%
Contains more PotassiumPotassium +305.7%
Contains more IronIron +808.3%
Contains more CopperCopper +850%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +296%
Contains less SodiumSodium -88.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +33.3%
Contains more ManganeseManganese +114.9%

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Soba
0
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 B1Vitamin B1 +486.2%
Contains more Vitamin B2Vitamin B2 +1369.2%
Contains more Vitamin B3Vitamin B3 +874.1%
Contains more Vitamin B6Vitamin B6 +355%
Contains more FolateFolate +2885.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~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 Cornmeal Soba DV% diff.
Folate 209µg 7µg 51%
Iron 4.36mg 0.48mg 49%
Vitamin B1 0.551mg 0.094mg 38%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.51mg 28%
Vitamin B2 0.382mg 0.026mg 27%
Carbs 79.45g 21.44g 19%
Selenium 10.5µg 19%
Fiber 3.9g 16%
Calories 370kcal 99kcal 14%
Phosphorus 99mg 25mg 11%
Vitamin B6 0.182mg 0.04mg 11%
Manganese 0.174mg 0.374mg 9%
Copper 0.076mg 0.008mg 8%
Polyunsaturated fat 0.828g 0.031g 5%
Zinc 0.66mg 0.12mg 5%
Magnesium 32mg 9mg 5%
Protein 7.11g 5.06g 4%
Fats 1.75g 0.1g 3%
Potassium 142mg 35mg 3%
Sodium 7mg 60mg 2%
Choline 8.6mg 2%
Saturated fat 0.22g 0.019g 1%
Vitamin E 0.12mg 1%
Monounsaturated fat 0.39g 0.026g 1%
Vitamin A 11µg 0µg 1%
Net carbs 75.55g 21.44g N/A
Calcium 3mg 4mg 0%
Sugar 1.61g N/A
Vitamin B5 0.24mg 0.235mg 0%
Tryptophan 0.038mg 0.072mg 0%
Threonine 0.172mg 0.177mg 0%
Isoleucine 0.242mg 0.195mg 0%
Leucine 1.006mg 0.33mg 0%
Lysine 0.105mg 0.214mg 0%
Methionine 0.162mg 0.072mg 0%
Phenylalanine 0.366mg 0.217mg 0%
Valine 0.337mg 0.249mg 0%
Histidine 0.172mg 0.119mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
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 +40.5%
Contains more FatsFats +1650%
Contains more CarbsCarbs +270.6%
Contains more OtherOther +30.8%
Contains more WaterWater +553%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 +1400%
Contains more Poly. FatPolyunsaturated fat +2571%
Contains less Sat. FatSaturated fat -91.4%

People also compare

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. 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.