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Maize vs Soba - In-Depth Nutrition Comparison

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Important differences between Maize and Soba

  • Maize has more Vitamin B5, Phosphorus, Folate, Vitamin B3, Vitamin C, Potassium, Magnesium, Copper, and Vitamin B1, however Soba has more Manganese.
  • Maize has 10000000 times more Vitamin C than Soba. Maize has 6.8mg of Vitamin C, while Soba has 0mg.

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

Infographic

Maize 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
Maize
7
:
1
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%
Equal in Iron - 0.48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
10
:
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%

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.
Maize 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 Maize Soba Opinion
Net carbs 16.7g 21.44g Soba
Protein 3.27g 5.06g Soba
Fats 1.35g 0.1g Maize
Carbs 18.7g 21.44g Soba
Calories 86kcal 99kcal Soba
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g g Soba
Fiber 2g g Maize
Calcium 2mg 4mg Soba
Iron 0.52mg 0.48mg Maize
Magnesium 37mg 9mg Maize
Phosphorus 89mg 25mg Maize
Potassium 270mg 35mg Maize
Sodium 15mg 60mg Maize
Zinc 0.46mg 0.12mg Maize
Copper 0.054mg 0.008mg Maize
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.094mg Maize
Vitamin B2 0.055mg 0.026mg Maize
Vitamin B3 1.77mg 0.51mg Maize
Vitamin B5 0.717mg 0.235mg Maize
Vitamin B6 0.093mg 0.04mg Maize
Folate 42µg 7µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Maize
Tryptophan 0.023mg 0.072mg Soba
Threonine 0.129mg 0.177mg Soba
Isoleucine 0.129mg 0.195mg Soba
Leucine 0.348mg 0.33mg Maize
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
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.325g 0.019g Soba
Monounsaturated Fat 0.432g 0.026g Maize
Polyunsaturated fat 0.487g 0.031g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize 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
18
Maize
6
Soba
Mineral Summary Score
18
Maize
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%
Maize
30%
Soba
Carbohydrates
19%
Maize
21%
Soba
Fats
6%
Maize
0%
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?
Maize
Maize contains less Sodium (difference - 45mg)
Which food is richer in minerals?
Maize
Maize is relatively richer in minerals
Which food is richer in vitamins?
Maize
Maize 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. Maize - 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.