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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.
  • Soba has a lower glycemic index than millet raw.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +1166.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +457.1%
Contains more IronIron +527.1%
Contains more CopperCopper +9275%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1040%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +336.4%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Soba
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +347.9%
Contains more Vitamin B2Vitamin B2 +1015.4%
Contains more Vitamin B3Vitamin B3 +825.5%
Contains more Vitamin B5Vitamin B5 +260.9%
Contains more Vitamin B6Vitamin B6 +860%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1114.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
1
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 ProteinProtein +117.8%
Contains more FatsFats +4120%
Contains more CarbsCarbs +239.8%
Contains more OtherOther +730.8%
Contains more WaterWater +742.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +2873.1%
Contains more Poly. FatPolyunsaturated fat +6783.9%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Millet raw Soba DV% diff.
Copper 0.75mg 0.008mg 82%
Manganese 1.632mg 0.374mg 55%
Phosphorus 285mg 25mg 37%
Fiber 8.5g 34%
Iron 3.01mg 0.48mg 32%
Vitamin B1 0.421mg 0.094mg 27%
Vitamin B6 0.384mg 0.04mg 26%
Vitamin B3 4.72mg 0.51mg 26%
Magnesium 114mg 9mg 25%
Vitamin B2 0.29mg 0.026mg 20%
Folate 85µg 7µg 20%
Carbs 72.85g 21.44g 17%
Polyunsaturated fat 2.134g 0.031g 14%
Calories 378kcal 99kcal 14%
Zinc 1.68mg 0.12mg 14%
Protein 11.02g 5.06g 12%
Vitamin B5 0.848mg 0.235mg 12%
Fats 4.22g 0.1g 6%
Selenium 2.7µg 5%
Potassium 195mg 35mg 5%
Saturated fat 0.723g 0.019g 3%
Monounsaturated fat 0.773g 0.026g 2%
Sodium 5mg 60mg 2%
Vitamin K 0.9µg 1%
Net carbs 64.35g 21.44g N/A
Calcium 8mg 4mg 0%
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.072mg 0%
Threonine 0.353mg 0.177mg 0%
Isoleucine 0.465mg 0.195mg 0%
Leucine 1.4mg 0.33mg 0%
Lysine 0.212mg 0.214mg 0%
Methionine 0.221mg 0.072mg 0%
Phenylalanine 0.58mg 0.217mg 0%
Valine 0.578mg 0.249mg 0%
Histidine 0.236mg 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Millet raw
5%
Soba
Minerals Daily Need Coverage Score
86%
Millet raw
10%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. 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.