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Groat vs Soba - In-Depth Nutrition Comparison

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A recap on differences between Groat and Soba

  • Soba has less Copper, Magnesium, and Phosphorus.
  • Groat covers your daily Copper needs 15% more than Soba.
  • Soba contains 6 times less Magnesium than Groat. Groat contains 51mg of Magnesium, while Soba contains 9mg.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Noodles, japanese, soba, cooked.

Infographic

Groat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
8
:
0
Soba
Contains more Calcium +75%
Contains more Iron +66.7%
Contains more Magnesium +466.7%
Contains more Phosphorus +180%
Contains more Potassium +151.4%
Contains less Sodium -93.3%
Contains more Zinc +408.3%
Contains more Copper +1725%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +75%
Contains more Iron +66.7%
Contains more Magnesium +466.7%
Contains more Phosphorus +180%
Contains more Potassium +151.4%
Contains less Sodium -93.3%
Contains more Zinc +408.3%
Contains more Copper +1725%

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
Groat
7
:
1
Soba
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +52.8%
Contains more Vitamin B6 +92.5%
Contains more Folate +100%
Contains more Vitamin B1 +135%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 B2 +50%
Contains more Vitamin B3 +84.3%
Contains more Vitamin B5 +52.8%
Contains more Vitamin B6 +92.5%
Contains more Folate +100%
Contains more Vitamin B1 +135%

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.
Groat Soba
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Groat Soba Opinion
Net carbs 17.24g 21.44g Soba
Protein 3.38g 5.06g Soba
Fats 0.62g 0.1g Groat
Carbs 19.94g 21.44g Soba
Calories 92kcal 99kcal Soba
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g g Soba
Fiber 2.7g g Groat
Calcium 7mg 4mg Groat
Iron 0.8mg 0.48mg Groat
Magnesium 51mg 9mg Groat
Phosphorus 70mg 25mg Groat
Potassium 88mg 35mg Groat
Sodium 4mg 60mg Groat
Zinc 0.61mg 0.12mg Groat
Copper 0.146mg 0.008mg Groat
Vitamin A 0IU 0IU
Vitamin E 0.09mg mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.094mg Soba
Vitamin B2 0.039mg 0.026mg Groat
Vitamin B3 0.94mg 0.51mg Groat
Vitamin B5 0.359mg 0.235mg Groat
Vitamin B6 0.077mg 0.04mg Groat
Folate 14µg 7µg Groat
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Groat
Tryptophan 0.049mg 0.072mg Soba
Threonine 0.129mg 0.177mg Soba
Isoleucine 0.127mg 0.195mg Soba
Leucine 0.212mg 0.33mg Soba
Lysine 0.172mg 0.214mg Soba
Methionine 0.044mg 0.072mg Soba
Phenylalanine 0.133mg 0.217mg Soba
Valine 0.173mg 0.249mg Soba
Histidine 0.079mg 0.119mg Soba
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.134g 0.019g Soba
Monounsaturated Fat 0.188g 0.026g Groat
Polyunsaturated fat 0.188g 0.031g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
8
Groat
6
Soba
Mineral Summary Score
22
Groat
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
20%
Groat
30%
Soba
Carbohydrates
20%
Groat
21%
Soba
Fats
3%
Groat
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.115g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.4)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.