Crouton vs. Soba — In-Depth Nutrition Comparison
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What are the differences between crouton and soba?
- Crouton is richer than soba in iron, vitamin B1, folate, vitamin B3, vitamin B2, copper, phosphorus, and calcium.
- Crouton's daily need coverage for iron is 45% more.
- Crouton has 79 times more saturated fat than soba. While crouton has 1.51g of saturated fat, soba has only 0.019g.
- The glycemic index of soba is lower.
We used Croutons, plain and Noodles, japanese, soba, cooked types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +244.4% |
| Contains more CalciumCalcium | +1800% |
| Contains more PotassiumPotassium | +254.3% |
| Contains more IronIron | +750% |
| Contains more CopperCopper | +1937.5% |
| Contains more ZincZinc | +641.7% |
| Contains more PhosphorusPhosphorus | +360% |
| Contains more ManganeseManganese | +33.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -91.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +562.8% |
| Contains more Vitamin B2Vitamin B2 | +946.2% |
| Contains more Vitamin B3Vitamin B3 | +966.5% |
| Contains more Vitamin B5Vitamin B5 | +82.6% |
| Contains more FolateFolate | +1785.7% |
| Contains more Vitamin B6Vitamin B6 | +53.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +135.2% |
| Contains more FatsFats | +6500% |
| Contains more CarbsCarbs | +242.8% |
| Contains more OtherOther | +541% |
| Contains more WaterWater | +1227.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11665.4% |
| Contains more Poly. FatPolyunsaturated fat | +4006.5% |
| Contains less Sat. FatSaturated fat | -98.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 37.5µg | 68% | |
| Iron | 4.08mg | 0.48mg | 45% |
| Vitamin B1 | 0.623mg | 0.094mg | 44% |
| Folate | 132µg | 7µg | 31% |
| Vitamin B3 | 5.439mg | 0.51mg | 31% |
| Sodium | 698mg | 60mg | 28% |
| Fiber | 5.1g | 20% | |
| Vitamin B2 | 0.272mg | 0.026mg | 19% |
| Copper | 0.163mg | 0.008mg | 17% |
| Carbs | 73.5g | 21.44g | 17% |
| Calories | 407kcal | 99kcal | 15% |
| Protein | 11.9g | 5.06g | 14% |
| Phosphorus | 115mg | 25mg | 13% |
| Fats | 6.6g | 0.1g | 10% |
| Polyunsaturated fat | 1.273g | 0.031g | 8% |
| Monounsaturated fat | 3.059g | 0.026g | 8% |
| Zinc | 0.89mg | 0.12mg | 7% |
| Saturated fat | 1.51g | 0.019g | 7% |
| Calcium | 76mg | 4mg | 7% |
| Magnesium | 31mg | 9mg | 5% |
| Manganese | 0.5mg | 0.374mg | 5% |
| Vitamin B5 | 0.429mg | 0.235mg | 4% |
| Potassium | 124mg | 35mg | 3% |
| Vitamin B6 | 0.026mg | 0.04mg | 1% |
| Net carbs | 68.4g | 21.44g | N/A |
| Tryptophan | 0.14mg | 0.072mg | 0% |
| Threonine | 0.337mg | 0.177mg | 0% |
| Isoleucine | 0.456mg | 0.195mg | 0% |
| Leucine | 0.832mg | 0.33mg | 0% |
| Lysine | 0.278mg | 0.214mg | 0% |
| Methionine | 0.211mg | 0.072mg | 0% |
| Phenylalanine | 0.586mg | 0.217mg | 0% |
| Valine | 0.514mg | 0.249mg | 0% |
| Histidine | 0.255mg | 0.119mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
5%
Minerals Daily Need Coverage Score
70%
10%
Comparison summary
Which food contains less Sodium?
Soba contains less Sodium (difference - 638mg)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 1.491g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 26)
Which food is cheaper?
Soba is cheaper (difference - $1.5)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.