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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
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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 15% 3.6% 3.4% 55% 33% 18% 33% 0.65% 41% 130%
Soba
1
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 +133.3%
Contains more CalciumCalcium +200%
Contains more IronIron +206.3%
Contains more CopperCopper +1125%
Contains more ZincZinc +441.7%
Contains more PhosphorusPhosphorus +204%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +18.7%
~equal in Potassium ~35mg

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
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% 2% 3.4% 1.5% 72% 31% 39% 16% 11% 11% 0% 63% 14%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +207.4%
Contains more Vitamin B2Vitamin B2 +423.1%
Contains more Vitamin B3Vitamin B3 +307.3%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1100%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Noodles Soba DV% diff.
Selenium 23.9µg 43%
Folate 84µg 7µg 19%
Vitamin B1 0.289mg 0.094mg 16%
Iron 1.47mg 0.48mg 12%
Cholesterol 29mg 0mg 10%
Vitamin B3 2.077mg 0.51mg 10%
Copper 0.098mg 0.008mg 10%
Vitamin B2 0.136mg 0.026mg 8%
Phosphorus 76mg 25mg 7%
Choline 25.7mg 5%
Fiber 1.2g 5%
Zinc 0.65mg 0.12mg 5%
Vitamin B12 0.09µg 0µg 4%
Polyunsaturated fat 0.552g 0.031g 3%
Magnesium 21mg 9mg 3%
Fats 2.07g 0.1g 3%
Manganese 0.315mg 0.374mg 3%
Saturated fat 0.419g 0.019g 2%
Calories 138kcal 99kcal 2%
Sodium 5mg 60mg 2%
Vitamin D 0.1µg 0µg 1%
Calcium 12mg 4mg 1%
Monounsaturated fat 0.581g 0.026g 1%
Vitamin E 0.17mg 1%
Vitamin D 4IU 0IU 1%
Carbs 25.16g 21.44g 1%
Vitamin B5 0.263mg 0.235mg 1%
Vitamin A 6µg 0µg 1%
Protein 4.54g 5.06g 1%
Net carbs 23.96g 21.44g N/A
Potassium 38mg 35mg 0%
Sugar 0.4g N/A
Vitamin B6 0.046mg 0.04mg 0%
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.072mg 0%
Threonine 0.138mg 0.177mg 0%
Isoleucine 0.19mg 0.195mg 0%
Leucine 0.365mg 0.33mg 0%
Lysine 0.137mg 0.214mg 0%
Methionine 0.086mg 0.072mg 0%
Phenylalanine 0.24mg 0.217mg 0%
Valine 0.22mg 0.249mg 0%
Histidine 0.121mg 0.119mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 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 +2134.6%
Contains more Poly. FatPolyunsaturated fat +1680.6%
Contains less Sat. FatSaturated fat -95.5%

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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. 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.