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Glutinous rice vs. Soba — In-Depth Nutrition Comparison

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Significant differences between glutinous rice and soba

  • The amount of vitamin B1 in soba is higher than in glutinous rice.
  • Glutinous rice has a higher glycemic index. The glycemic index of glutinous rice is 98, while the glycemic index of soba is 46.

Specific food types used in this comparison are Rice, white, glutinous, unenriched, cooked and Noodles, japanese, soba, cooked.

Infographic

Glutinous rice 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Soba
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more CopperCopper +512.5%
Contains more ZincZinc +241.7%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +250%
Contains more IronIron +242.9%
Contains more PhosphorusPhosphorus +212.5%
Contains more ManganeseManganese +42.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Soba
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +75.9%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Soba DV% diff.
Selenium 5.6µg 10%
Vitamin B1 0.02mg 0.094mg 6%
Protein 2.02g 5.06g 6%
Manganese 0.262mg 0.374mg 5%
Copper 0.049mg 0.008mg 5%
Iron 0.14mg 0.48mg 4%
Fiber 1g 4%
Zinc 0.41mg 0.12mg 3%
Folate 1µg 7µg 2%
Phosphorus 8mg 25mg 2%
Sodium 5mg 60mg 2%
Vitamin B6 0.026mg 0.04mg 1%
Vitamin B3 0.29mg 0.51mg 1%
Magnesium 5mg 9mg 1%
Vitamin B2 0.013mg 0.026mg 1%
Potassium 10mg 35mg 1%
Calories 97kcal 99kcal 0%
Fats 0.19g 0.1g 0%
Carbs 21.09g 21.44g 0%
Net carbs 20.09g 21.44g N/A
Calcium 2mg 4mg 0%
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin B5 0.215mg 0.235mg 0%
Choline 2.1mg 0%
Saturated fat 0.039g 0.019g 0%
Monounsaturated fat 0.07g 0.026g 0%
Polyunsaturated fat 0.069g 0.031g 0%
Tryptophan 0.023mg 0.072mg 0%
Threonine 0.072mg 0.177mg 0%
Isoleucine 0.087mg 0.195mg 0%
Leucine 0.167mg 0.33mg 0%
Lysine 0.073mg 0.214mg 0%
Methionine 0.047mg 0.072mg 0%
Phenylalanine 0.108mg 0.217mg 0%
Valine 0.123mg 0.249mg 0%
Histidine 0.047mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Soba
3
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 FatsFats +90%
Contains more ProteinProtein +150.5%
Contains more OtherOther +457.1%
~equal in Carbs ~21.44g
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +169.2%
Contains more Poly. FatPolyunsaturated fat +122.6%
Contains less Sat. FatSaturated fat -51.3%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.