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  6. Couscous vs. Soba

Couscous vs. Soba — In-Depth Nutrition Comparison

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The main differences between Couscous and Soba

  • Soba is richer than Couscous in Manganese.
  • Daily need coverage for Manganese from Soba is 13% higher.

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

Infographic

Couscous 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.
Couscous
Couscous
6
:
4
Soba
Soba
Contains more Calcium +100%
Contains more Potassium +65.7%
Contains less Sodium -91.7%
Contains more Zinc +116.7%
Contains more Copper +412.5%
Contains more Iron +26.3%
Contains more Magnesium +12.5%
Contains more Phosphorus +13.6%
Contains more Manganese +345.2%
Couscous
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 6% 10% 6% 1% 8% 14% 11% 150%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +100%
Contains more Potassium +65.7%
Contains less Sodium -91.7%
Contains more Zinc +116.7%
Contains more Copper +412.5%
Contains more Iron +26.3%
Contains more Magnesium +12.5%
Contains more Phosphorus +13.6%
Contains more Manganese +345.2%

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.
Couscous
Couscous
7
:
1
Soba
Soba
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +27.5%
Contains more Folate +114.3%
Contains more Vitamin B1 +49.2%
Equal in Vitamin B2 - 0.026
Couscous
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 16% 7% 19% 23% 12% 12% 0% 1%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +27.5%
Contains more Folate +114.3%
Contains more Vitamin B1 +49.2%
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Couscous
Couscous
2
:
3
Soba
Soba
Contains more Fats +60%
Contains more Protein +33.5%
Contains more Other +50%
Equal in Carbs - 21.44
Equal in Water - 73.01
Couscous
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Soba
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 Fats +60%
Contains more Protein +33.5%
Contains more Other +50%
Equal in Carbs - 21.44
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Couscous
Couscous
1
:
2
Soba
Soba
Contains more Polyunsaturated fat +106.5%
Contains less Saturated Fat -34.5%
Contains more Monounsaturated Fat +18.2%
Couscous
25% 19% 56%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.022 g
Polyunsaturated fat: 0.064 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Polyunsaturated fat +106.5%
Contains less Saturated Fat -34.5%
Contains more Monounsaturated Fat +18.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Couscous Soba Opinion
Net carbs 21.82g 21.44g Couscous
Protein 3.79g 5.06g Soba
Fats 0.16g 0.1g Couscous
Carbs 23.22g 21.44g Couscous
Calories 112kcal 99kcal Couscous
Sugar 0.1g Soba
Fiber 1.4g Couscous
Calcium 8mg 4mg Couscous
Iron 0.38mg 0.48mg Soba
Magnesium 8mg 9mg Soba
Phosphorus 22mg 25mg Soba
Potassium 58mg 35mg Couscous
Sodium 5mg 60mg Couscous
Zinc 0.26mg 0.12mg Couscous
Copper 0.041mg 0.008mg Couscous
Manganese 0.084mg 0.374mg Soba
Selenium 27.5µg Couscous
Vitamin E 0.13mg Couscous
Vitamin B1 0.063mg 0.094mg Soba
Vitamin B2 0.027mg 0.026mg Couscous
Vitamin B3 0.983mg 0.51mg Couscous
Vitamin B5 0.371mg 0.235mg Couscous
Vitamin B6 0.051mg 0.04mg Couscous
Folate 15µg 7µg Couscous
Vitamin K 0.1µg Couscous
Tryptophan 0.049mg 0.072mg Soba
Threonine 0.1mg 0.177mg Soba
Isoleucine 0.147mg 0.195mg Soba
Leucine 0.259mg 0.33mg Soba
Lysine 0.073mg 0.214mg Soba
Methionine 0.059mg 0.072mg Soba
Phenylalanine 0.184mg 0.217mg Soba
Valine 0.162mg 0.249mg Soba
Histidine 0.077mg 0.119mg Soba
Saturated Fat 0.029g 0.019g Soba
Monounsaturated Fat 0.022g 0.026g Soba
Polyunsaturated fat 0.064g 0.031g Couscous

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
7%
Couscous
6%
Soba
Minerals Daily Need Coverage Score
22%
Couscous
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 19)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.3)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 55mg)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.