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Hummus vs Soba - In-Depth Nutrition Comparison

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Summary of differences between Hummus and Soba

  • Soba has less Copper, Iron, Phosphorus, Folate, Manganese, Zinc, Magnesium, Vitamin B6, and Vitamin B1 than Hummus.
  • Hummus covers your daily need of Copper 58% more than Soba.
  • Hummus has 15 times more Zinc than Soba. While Hummus has 1.83mg of Zinc, Soba has only 0.12mg.
  • Soba has less Sodium.

These are the specific foods used in this comparison Hummus, commercial and Noodles, japanese, soba, cooked.

Infographic

Hummus 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
Hummus
7
:
1
Soba
Contains more Calcium +850%
Contains more Iron +408.3%
Contains more Magnesium +688.9%
Contains more Phosphorus +604%
Contains more Potassium +551.4%
Contains more Zinc +1425%
Contains more Copper +6487.5%
Contains less Sodium -84.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +850%
Contains more Iron +408.3%
Contains more Magnesium +688.9%
Contains more Phosphorus +604%
Contains more Potassium +551.4%
Contains more Zinc +1425%
Contains more Copper +6487.5%
Contains less Sodium -84.2%

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
Hummus
6
:
1
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +91.5%
Contains more Vitamin B2 +146.2%
Contains more Vitamin B3 +14.1%
Contains more Vitamin B6 +400%
Contains more Folate +1085.7%
Contains more Vitamin B5 +78%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
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 B1 +91.5%
Contains more Vitamin B2 +146.2%
Contains more Vitamin B3 +14.1%
Contains more Vitamin B6 +400%
Contains more Folate +1085.7%
Contains more Vitamin B5 +78%

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

All nutrients comparison - raw data values

Nutrient Hummus Soba Opinion
Net carbs 8.29g 21.44g Soba
Protein 7.9g 5.06g Hummus
Fats 9.6g 0.1g Hummus
Carbs 14.29g 21.44g Soba
Calories 166kcal 99kcal Hummus
Starch g g
Fructose g g
Sugar g g
Fiber 6g g Hummus
Calcium 38mg 4mg Hummus
Iron 2.44mg 0.48mg Hummus
Magnesium 71mg 9mg Hummus
Phosphorus 176mg 25mg Hummus
Potassium 228mg 35mg Hummus
Sodium 379mg 60mg Soba
Zinc 1.83mg 0.12mg Hummus
Copper 0.527mg 0.008mg Hummus
Vitamin A 30IU 0IU Hummus
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.18mg 0.094mg Hummus
Vitamin B2 0.064mg 0.026mg Hummus
Vitamin B3 0.582mg 0.51mg Hummus
Vitamin B5 0.132mg 0.235mg Soba
Vitamin B6 0.2mg 0.04mg Hummus
Folate 83µg 7µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg 0.072mg Soba
Threonine mg 0.177mg Soba
Isoleucine mg 0.195mg Soba
Leucine mg 0.33mg Soba
Lysine mg 0.214mg Soba
Methionine mg 0.072mg Soba
Phenylalanine mg 0.217mg Soba
Valine mg 0.249mg Soba
Histidine mg 0.119mg Soba
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.437g 0.019g Soba
Monounsaturated Fat 4.039g 0.026g Hummus
Polyunsaturated fat 3.613g 0.031g Hummus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus 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
16
Hummus
6
Soba
Mineral Summary Score
66
Hummus
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
47%
Hummus
30%
Soba
Carbohydrates
14%
Hummus
21%
Soba
Fats
44%
Hummus
0%
Soba

Comparison summary

Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 319mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.418g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.