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Noodles vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between Noodles and Soba

  • Soba has less Folate, Vitamin B1, Iron, Copper, Vitamin B3, Vitamin B2, and Phosphorus.
  • Noodles covers your daily Folate needs 19% more than Soba.

Food varieties used in this article are Noodles, egg, enriched, cooked and Noodles, japanese, soba, cooked.

Infographic

Noodles 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.
:
1
Soba
Contains more Calcium +200%
Contains more Iron +206.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +204%
Contains less Sodium -91.7%
Contains more Zinc +441.7%
Contains more Copper +1125%
Contains more Manganese +18.7%
Equal in Potassium - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 56% 15% 33% 4% 1% 18% 33% 42% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +200%
Contains more Iron +206.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +204%
Contains less Sodium -91.7%
Contains more Zinc +441.7%
Contains more Copper +1125%
Contains more Manganese +18.7%
Equal in Potassium - 35

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.
Noodles
11
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +207.4%
Contains more Vitamin B2 +423.1%
Contains more Vitamin B3 +307.3%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +15%
Contains more Folate +1100%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 0%
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 D +∞%
Contains more Vitamin B1 +207.4%
Contains more Vitamin B2 +423.1%
Contains more Vitamin B3 +307.3%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +15%
Contains more Folate +1100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Soba
Contains more Fats +1970%
Contains more Carbs +17.4%
Contains more Other +28.2%
Contains more Protein +11.5%
Equal in Water - 73.01
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 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 +1970%
Contains more Carbs +17.4%
Contains more Other +28.2%
Contains more Protein +11.5%
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Soba
Contains more Monounsaturated Fat +2134.6%
Contains more Polyunsaturated fat +1680.6%
Contains less Saturated Fat -95.5%
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +2134.6%
Contains more Polyunsaturated fat +1680.6%
Contains less Saturated Fat -95.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Noodles Soba Opinion
Net carbs 23.96g 21.44g Noodles
Protein 4.54g 5.06g Soba
Fats 2.07g 0.1g Noodles
Carbs 25.16g 21.44g Noodles
Calories 138kcal 99kcal Noodles
Sugar 0.4g Soba
Fiber 1.2g Noodles
Calcium 12mg 4mg Noodles
Iron 1.47mg 0.48mg Noodles
Magnesium 21mg 9mg Noodles
Phosphorus 76mg 25mg Noodles
Potassium 38mg 35mg Noodles
Sodium 5mg 60mg Noodles
Zinc 0.65mg 0.12mg Noodles
Copper 0.098mg 0.008mg Noodles
Manganese 0.315mg 0.374mg Soba
Selenium 23.9µg Noodles
Vitamin A 21IU 0IU Noodles
Vitamin A RAE 6µg 0µg Noodles
Vitamin E 0.17mg Noodles
Vitamin D 4IU 0IU Noodles
Vitamin D 0.1µg 0µg Noodles
Vitamin B1 0.289mg 0.094mg Noodles
Vitamin B2 0.136mg 0.026mg Noodles
Vitamin B3 2.077mg 0.51mg Noodles
Vitamin B5 0.263mg 0.235mg Noodles
Vitamin B6 0.046mg 0.04mg Noodles
Folate 84µg 7µg Noodles
Vitamin B12 0.09µg 0µg Noodles
Tryptophan 0.043mg 0.072mg Soba
Threonine 0.138mg 0.177mg Soba
Isoleucine 0.19mg 0.195mg Soba
Leucine 0.365mg 0.33mg Noodles
Lysine 0.137mg 0.214mg Soba
Methionine 0.086mg 0.072mg Noodles
Phenylalanine 0.24mg 0.217mg Noodles
Valine 0.22mg 0.249mg Soba
Histidine 0.121mg 0.119mg Noodles
Cholesterol 29mg 0mg Soba
Trans Fat 0.029g Soba
Saturated Fat 0.419g 0.019g Soba
Monounsaturated Fat 0.581g 0.026g Noodles
Polyunsaturated fat 0.552g 0.031g Noodles

Which food is preferable for your diet?

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

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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
21%
Noodles
6%
Soba
Minerals Daily Need Coverage Score
33%
Noodles
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.4g)
Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.4g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 4)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Noodles
Noodles contains less Sodium (difference - 55mg)
Which food is richer in minerals?
Noodles
Noodles is relatively richer in minerals
Which food is richer in vitamins?
Noodles
Noodles is relatively richer in vitamins

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. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.