Egg white vs. Soba — In-Depth Nutrition Comparison
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How are egg whites and soba different?
- Egg whites are higher in vitamin B2; however, soba is richer in manganese and vitamin B1.
- Daily need coverage for vitamin B2 for egg whites is 32% higher.
- Egg whites contain 5 times more potassium than soba. While egg whites contain 163mg of potassium, soba contains only 35mg.
- Soba has less sodium.
- Egg whites have a lower glycemic index (0) than soba (46).
Egg, white, raw, fresh and Noodles, japanese, soba, cooked are the varieties used 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 | +22.2% |
| Contains more CalciumCalcium | +75% |
| Contains more PotassiumPotassium | +365.7% |
| Contains more CopperCopper | +187.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +500% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -63.9% |
| Contains more ManganeseManganese | +3300% |
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 B2Vitamin B2 | +1588.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2250% |
| Contains more Vitamin B3Vitamin B3 | +385.7% |
| Contains more Vitamin B5Vitamin B5 | +23.7% |
| Contains more Vitamin B6Vitamin B6 | +700% |
| Contains more FolateFolate | +75% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 36% | |
| Vitamin B2 | 0.439mg | 0.026mg | 32% |
| Manganese | 0.011mg | 0.374mg | 16% |
| Protein | 10.9g | 5.06g | 12% |
| Vitamin B1 | 0.004mg | 0.094mg | 8% |
| Carbs | 0.73g | 21.44g | 7% |
| Sodium | 166mg | 60mg | 5% |
| Iron | 0.08mg | 0.48mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Potassium | 163mg | 35mg | 4% |
| Vitamin B3 | 0.105mg | 0.51mg | 3% |
| Vitamin B6 | 0.005mg | 0.04mg | 3% |
| Calories | 52kcal | 99kcal | 2% |
| Copper | 0.023mg | 0.008mg | 2% |
| Phosphorus | 15mg | 25mg | 1% |
| Zinc | 0.03mg | 0.12mg | 1% |
| Vitamin B5 | 0.19mg | 0.235mg | 1% |
| Folate | 4µg | 7µg | 1% |
| Fats | 0.17g | 0.1g | 0% |
| Net carbs | 0.73g | 21.44g | N/A |
| Magnesium | 11mg | 9mg | 0% |
| Calcium | 7mg | 4mg | 0% |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Saturated fat | 0g | 0.019g | 0% |
| Monounsaturated fat | 0g | 0.026g | 0% |
| Polyunsaturated fat | 0g | 0.031g | 0% |
| Tryptophan | 0.125mg | 0.072mg | 0% |
| Threonine | 0.449mg | 0.177mg | 0% |
| Isoleucine | 0.661mg | 0.195mg | 0% |
| Leucine | 1.016mg | 0.33mg | 0% |
| Lysine | 0.806mg | 0.214mg | 0% |
| Methionine | 0.399mg | 0.072mg | 0% |
| Phenylalanine | 0.686mg | 0.217mg | 0% |
| Valine | 0.809mg | 0.249mg | 0% |
| Histidine | 0.29mg | 0.119mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +115.4% |
| Contains more FatsFats | +70% |
| Contains more WaterWater | +19.9% |
| Contains more OtherOther | +61.5% |
| Contains more CarbsCarbs | +2837% |
