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  6. Mixed nuts vs. Soba

Mixed nuts vs. Soba — In-Depth Nutrition Comparison

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Important differences between mixed nuts and soba

  • Soba has less copper, manganese, phosphorus, magnesium, vitamin B3, zinc, iron, vitamin B6, and folate.
  • Mixed nuts' daily need coverage for copper is 100% more.
  • Mixed nuts have 458 times more saturated fat than soba. Mixed nuts have 8.711g of saturated fat, while soba has 0.019g.
  • Soba has a higher glycemic index than mixed nuts.

The food varieties used in the comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Noodles, japanese, soba, cooked.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Soba
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 +2444.4%
Contains more CalciumCalcium +2825%
Contains more PotassiumPotassium +1705.7%
Contains more IronIron +443.8%
Contains more CopperCopper +11237.5%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +1724%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +445.5%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Soba
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +101.1%
Contains more Vitamin B2Vitamin B2 +653.8%
Contains more Vitamin B3Vitamin B3 +1411.6%
Contains more Vitamin B5Vitamin B5 +385.1%
Contains more Vitamin B6Vitamin B6 +780%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Soba DV% diff.
Copper 0.907mg 0.008mg 100%
Polyunsaturated fat 14.612g 0.031g 97%
Fats 53.95g 0.1g 83%
Manganese 2.04mg 0.374mg 72%
Monounsaturated fat 28.488g 0.026g 71%
Phosphorus 456mg 25mg 62%
Selenium 33.9µg 62%
Magnesium 229mg 9mg 52%
Vitamin E 7.82mg 52%
Vitamin B3 7.709mg 0.51mg 45%
Saturated fat 8.711g 0.019g 40%
Protein 20.04g 5.06g 30%
Zinc 3.36mg 0.12mg 29%
Fiber 7g 28%
Iron 2.61mg 0.48mg 27%
Calories 607kcal 99kcal 25%
Vitamin B6 0.352mg 0.04mg 24%
Folate 83µg 7µg 19%
Potassium 632mg 35mg 18%
Vitamin B5 1.14mg 0.235mg 18%
Vitamin B2 0.196mg 0.026mg 13%
Calcium 117mg 4mg 11%
Choline 52mg 9%
Vitamin B1 0.189mg 0.094mg 8%
Vitamin K 5.7µg 5%
Sodium 5mg 60mg 2%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 21.44g N/A
Carbs 21.05g 21.44g 0%
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.072mg 0%
Threonine 0.703mg 0.177mg 0%
Isoleucine 0.826mg 0.195mg 0%
Leucine 1.656mg 0.33mg 0%
Lysine 0.782mg 0.214mg 0%
Methionine 0.283mg 0.072mg 0%
Phenylalanine 1.182mg 0.217mg 0%
Valine 1.001mg 0.249mg 0%
Histidine 0.572mg 0.119mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Soba
Soba
2
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 +296%
Contains more FatsFats +53850%
Contains more OtherOther +638.5%
Contains more WaterWater +3410.1%
~equal in Carbs ~21.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Soba
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 +109469.2%
Contains more Poly. FatPolyunsaturated fat +47035.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.