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  6. Feta vs. Soba

Feta vs. Soba — In-Depth Nutrition Comparison

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The main differences between Feta and Soba

  • Feta is richer in Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin B6, and Zinc, yet Soba is richer in Manganese.
  • Daily need coverage for Saturated Fat from Feta is 75% higher.
  • Soba contains less Cholesterol.

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

Infographic

Feta 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.
Feta
Feta
8
:
2
Soba
Soba
Contains more Calcium +12225%
Contains more Iron +35.4%
Contains more Magnesium +111.1%
Contains more Phosphorus +1248%
Contains more Potassium +77.1%
Contains more Zinc +2300%
Contains more Copper +300%
Contains less Sodium -93.5%
Contains more Manganese +1235.7%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +12225%
Contains more Iron +35.4%
Contains more Magnesium +111.1%
Contains more Phosphorus +1248%
Contains more Potassium +77.1%
Contains more Zinc +2300%
Contains more Copper +300%
Contains less Sodium -93.5%
Contains more Manganese +1235.7%

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.
Feta
Feta
11
:
0
Soba
Soba
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +63.8%
Contains more Vitamin B2 +3146.2%
Contains more Vitamin B3 +94.3%
Contains more Vitamin B5 +311.5%
Contains more Vitamin B6 +960%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
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 A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +63.8%
Contains more Vitamin B2 +3146.2%
Contains more Vitamin B3 +94.3%
Contains more Vitamin B5 +311.5%
Contains more Vitamin B6 +960%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Soba
Soba
Contains more Protein +180.8%
Contains more Fats +21180%
Contains more Other +1233.3%
Contains more Carbs +424.2%
Contains more Water +32.2%
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 Protein +180.8%
Contains more Fats +21180%
Contains more Other +1233.3%
Contains more Carbs +424.2%
Contains more Water +32.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +17680.8%
Contains more Polyunsaturated fat +1806.5%
Contains less Saturated Fat -99.9%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +17680.8%
Contains more Polyunsaturated fat +1806.5%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Soba
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Feta Soba Opinion
Net carbs 4.09g 21.44g Soba
Protein 14.21g 5.06g Feta
Fats 21.28g 0.1g Feta
Carbs 4.09g 21.44g Soba
Calories 264kcal 99kcal Feta
Sugar 4.09g Soba
Calcium 493mg 4mg Feta
Iron 0.65mg 0.48mg Feta
Magnesium 19mg 9mg Feta
Phosphorus 337mg 25mg Feta
Potassium 62mg 35mg Feta
Sodium 917mg 60mg Soba
Zinc 2.88mg 0.12mg Feta
Copper 0.032mg 0.008mg Feta
Manganese 0.028mg 0.374mg Soba
Selenium 15µg Feta
Vitamin A 422IU 0IU Feta
Vitamin A RAE 125µg 0µg Feta
Vitamin E 0.18mg Feta
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin B1 0.154mg 0.094mg Feta
Vitamin B2 0.844mg 0.026mg Feta
Vitamin B3 0.991mg 0.51mg Feta
Vitamin B5 0.967mg 0.235mg Feta
Vitamin B6 0.424mg 0.04mg Feta
Folate 32µg 7µg Feta
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg Feta
Tryptophan 0.2mg 0.072mg Feta
Threonine 0.637mg 0.177mg Feta
Isoleucine 0.803mg 0.195mg Feta
Leucine 1.395mg 0.33mg Feta
Lysine 1.219mg 0.214mg Feta
Methionine 0.368mg 0.072mg Feta
Phenylalanine 0.675mg 0.217mg Feta
Valine 1.065mg 0.249mg Feta
Histidine 0.397mg 0.119mg Feta
Cholesterol 89mg 0mg Soba
Saturated Fat 14.946g 0.019g Soba
Monounsaturated Fat 4.623g 0.026g Feta
Polyunsaturated fat 0.591g 0.031g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
57%
Feta
6%
Soba
Minerals Daily Need Coverage Score
63%
Feta
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 857mg)
Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 14.927g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.