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

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
:
1
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
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% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
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 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

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
7
Couscous
6
Soba
Mineral Summary Score
7
Couscous
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
23%
Couscous
30%
Soba
Carbohydrates
23%
Couscous
21%
Soba
Fats
1%
Couscous
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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous 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 - 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.

All nutrients comparison - raw data values

Nutrient Couscous Soba Opinion
Calories 112 99 Couscous
Protein 3.79 5.06 Soba
Fats 0.16 0.1 Couscous
Vitamin C 0 0
Carbs 23.22 21.44 Couscous
Cholesterol 0 0
Vitamin D 0 0
Iron 0.38 0.48 Soba
Calcium 8 4 Couscous
Potassium 58 35 Couscous
Magnesium 8 9 Soba
Sugar 0.1 Soba
Fiber 1.4 Couscous
Copper 0.041 0.008 Couscous
Zinc 0.26 0.12 Couscous
Starch
Phosphorus 22 25 Soba
Sodium 5 60 Couscous
Vitamin A 0 0
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.063 0.094 Soba
Vitamin B2 0.027 0.026 Couscous
Vitamin B3 0.983 0.51 Couscous
Vitamin B5 0.371 0.235 Couscous
Vitamin B6 0.051 0.04 Couscous
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 15 7 Couscous
Trans Fat
Saturated Fat 0.029 0.019 Soba
Monounsaturated Fat 0.022 0.026 Soba
Polyunsaturated fat 0.064 0.031 Couscous
Tryptophan 0.049 0.072 Soba
Threonine 0.1 0.177 Soba
Isoleucine 0.147 0.195 Soba
Leucine 0.259 0.33 Soba
Lysine 0.073 0.214 Soba
Methionine 0.059 0.072 Soba
Phenylalanine 0.184 0.217 Soba
Valine 0.162 0.249 Soba
Histidine 0.077 0.119 Soba
Fructose

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. 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.