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Millet raw vs Soba - In-Depth Nutrition Comparison

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What are the main differences between Millet raw and Soba?

  • Soba has less Copper, Manganese, Phosphorus, Iron, Vitamin B1, Vitamin B6, Vitamin B3, Magnesium, Vitamin B2, and Folate than Millet raw.
  • Millet raw's daily need coverage for Copper is 82% higher.
  • Millet raw has 13 times more Magnesium than Soba. Millet raw has 114mg of Magnesium, while Soba has 9mg.

We used Millet, raw and Noodles, japanese, soba, cooked types in this comparison.

Infographic

Millet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Millet raw
Millet raw
8
:
0
Soba
Soba
Contains more Calcium +100%
Contains more Iron +527.1%
Contains more Magnesium +1166.7%
Contains more Phosphorus +1040%
Contains more Potassium +457.1%
Contains less Sodium -91.7%
Contains more Zinc +1300%
Contains more Copper +9275%
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 113% 82% 123% 18% 1% 46% 250%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +100%
Contains more Iron +527.1%
Contains more Magnesium +1166.7%
Contains more Phosphorus +1040%
Contains more Potassium +457.1%
Contains less Sodium -91.7%
Contains more Zinc +1300%
Contains more Copper +9275%

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
Millet raw
Millet raw
8
:
0
Soba
Soba
Contains more Vitamin B1 +347.9%
Contains more Vitamin B2 +1015.4%
Contains more Vitamin B3 +825.5%
Contains more Vitamin B5 +260.9%
Contains more Vitamin B6 +860%
Contains more Folate +1114.3%
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Soba
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 B1 +347.9%
Contains more Vitamin B2 +1015.4%
Contains more Vitamin B3 +825.5%
Contains more Vitamin B5 +260.9%
Contains more Vitamin B6 +860%
Contains more Folate +1114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Soba
Soba
Contains more Protein +117.8%
Contains more Fats +4120%
Contains more Carbs +239.8%
Contains more Other +730.8%
Contains more Water +742.1%
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Soba
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 Protein +117.8%
Contains more Fats +4120%
Contains more Carbs +239.8%
Contains more Other +730.8%
Contains more Water +742.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +2873.1%
Contains more Polyunsaturated fat +6783.9%
Contains less Saturated Fat -97.4%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +2873.1%
Contains more Polyunsaturated fat +6783.9%
Contains less Saturated Fat -97.4%

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.
Millet raw Soba
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Millet raw Soba Opinion
Net carbs 64.35g 21.44g Millet raw
Protein 11.02g 5.06g Millet raw
Fats 4.22g 0.1g Millet raw
Carbs 72.85g 21.44g Millet raw
Calories 378kcal 99kcal Millet raw
Fiber 8.5g Millet raw
Calcium 8mg 4mg Millet raw
Iron 3.01mg 0.48mg Millet raw
Magnesium 114mg 9mg Millet raw
Phosphorus 285mg 25mg Millet raw
Potassium 195mg 35mg Millet raw
Sodium 5mg 60mg Millet raw
Zinc 1.68mg 0.12mg Millet raw
Copper 0.75mg 0.008mg Millet raw
Vitamin E 0.05mg Millet raw
Vitamin B1 0.421mg 0.094mg Millet raw
Vitamin B2 0.29mg 0.026mg Millet raw
Vitamin B3 4.72mg 0.51mg Millet raw
Vitamin B5 0.848mg 0.235mg Millet raw
Vitamin B6 0.384mg 0.04mg Millet raw
Folate 85µg 7µg Millet raw
Vitamin K 0.9µg Millet raw
Tryptophan 0.119mg 0.072mg Millet raw
Threonine 0.353mg 0.177mg Millet raw
Isoleucine 0.465mg 0.195mg Millet raw
Leucine 1.4mg 0.33mg Millet raw
Lysine 0.212mg 0.214mg Soba
Methionine 0.221mg 0.072mg Millet raw
Phenylalanine 0.58mg 0.217mg Millet raw
Valine 0.578mg 0.249mg Millet raw
Histidine 0.236mg 0.119mg Millet raw
Saturated Fat 0.723g 0.019g Soba
Monounsaturated Fat 0.773g 0.026g Millet raw
Polyunsaturated fat 2.134g 0.031g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
39%
Millet raw
6%
Soba
Minerals Daily Need Coverage Score
79%
Millet raw
7%
Soba

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.704g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 25)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw 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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.