Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Corn raw vs. Soba — In-Depth Nutrition Comparison

Compare

Important differences between Corn raw and Soba

  • Corn raw has more Vitamin B5, Phosphorus, Folate, Vitamin B3, Vitamin C, Potassium, Magnesium, Copper, and Vitamin B1, however, Soba has more Manganese.

The food varieties used in the comparison are Corn, sweet, yellow, raw and Noodles, japanese, soba, cooked.

Infographic

Corn raw 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.
:
2
Soba
Contains more Magnesium +311.1%
Contains more Phosphorus +256%
Contains more Potassium +671.4%
Contains less Sodium -75%
Contains more Zinc +283.3%
Contains more Copper +575%
Contains more Calcium +100%
Contains more Manganese +129.4%
Equal in Iron - 0.48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Magnesium +311.1%
Contains more Phosphorus +256%
Contains more Potassium +671.4%
Contains less Sodium -75%
Contains more Zinc +283.3%
Contains more Copper +575%
Contains more Calcium +100%
Contains more Manganese +129.4%
Equal in Iron - 0.48

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.
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +64.9%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +247.1%
Contains more Vitamin B5 +205.1%
Contains more Vitamin B6 +132.5%
Contains more Folate +500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 C +∞%
Contains more Vitamin B1 +64.9%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +247.1%
Contains more Vitamin B5 +205.1%
Contains more Vitamin B6 +132.5%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Soba
Contains more Fats +1250%
Contains more Other +61.5%
Contains more Protein +54.7%
Contains more Carbs +14.7%
Equal in Water - 73.01
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
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 Fats +1250%
Contains more Other +61.5%
Contains more Protein +54.7%
Contains more Carbs +14.7%
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Soba
Contains more Monounsaturated Fat +1561.5%
Contains more Polyunsaturated fat +1471%
Contains less Saturated Fat -94.2%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +1561.5%
Contains more Polyunsaturated fat +1471%
Contains less Saturated Fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Soba Opinion
Net carbs 16.7g 21.44g Soba
Protein 3.27g 5.06g Soba
Fats 1.35g 0.1g Corn raw
Carbs 18.7g 21.44g Soba
Calories 86kcal 99kcal Soba
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Soba
Fiber 2g Corn raw
Calcium 2mg 4mg Soba
Iron 0.52mg 0.48mg Corn raw
Magnesium 37mg 9mg Corn raw
Phosphorus 89mg 25mg Corn raw
Potassium 270mg 35mg Corn raw
Sodium 15mg 60mg Corn raw
Zinc 0.46mg 0.12mg Corn raw
Copper 0.054mg 0.008mg Corn raw
Manganese 0.163mg 0.374mg Soba
Selenium 0.6µg Corn raw
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.094mg Corn raw
Vitamin B2 0.055mg 0.026mg Corn raw
Vitamin B3 1.77mg 0.51mg Corn raw
Vitamin B5 0.717mg 0.235mg Corn raw
Vitamin B6 0.093mg 0.04mg Corn raw
Folate 42µg 7µg Corn raw
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.072mg Soba
Threonine 0.129mg 0.177mg Soba
Isoleucine 0.129mg 0.195mg Soba
Leucine 0.348mg 0.33mg Corn raw
Lysine 0.137mg 0.214mg Soba
Methionine 0.067mg 0.072mg Soba
Phenylalanine 0.15mg 0.217mg Soba
Valine 0.185mg 0.249mg Soba
Histidine 0.089mg 0.119mg Soba
Saturated Fat 0.325g 0.019g Soba
Monounsaturated Fat 0.432g 0.026g Corn raw
Polyunsaturated fat 0.487g 0.031g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
6%
Soba
Minerals Daily Need Coverage Score
17%
Corn raw
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 6.26g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.306g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 6)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.2)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 45mg)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.