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Bran raw vs. Soba — In-Depth Nutrition Comparison

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How are bran raw and soba different?

  • Bran raw is higher than soba in manganese, phosphorus, vitamin B1, iron, magnesium, copper, zinc, vitamin B5, potassium, and vitamin B2.
  • Bran raw covers your daily need for manganese, 229% more than soba.
  • Bran raw contains 50 times more copper than soba. Bran raw contains 0.403mg of copper, while soba contains 0.008mg.

Oat bran, raw and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +2511.1%
Contains more CalciumCalcium +1350%
Contains more PotassiumPotassium +1517.1%
Contains more IronIron +1027.1%
Contains more CopperCopper +4937.5%
Contains more ZincZinc +2491.7%
Contains more PhosphorusPhosphorus +2836%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1405.3%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +1144.7%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +83.1%
Contains more Vitamin B5Vitamin B5 +535.7%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Soba DV% diff.
Manganese 5.63mg 0.374mg 229%
Phosphorus 734mg 25mg 101%
Vitamin B1 1.17mg 0.094mg 90%
Selenium 45.2µg 82%
Iron 5.41mg 0.48mg 62%
Fiber 15.4g 62%
Magnesium 235mg 9mg 54%
Copper 0.403mg 0.008mg 44%
Zinc 3.11mg 0.12mg 27%
Vitamin B5 1.494mg 0.235mg 25%
Protein 17.3g 5.06g 24%
Polyunsaturated fat 2.766g 0.031g 18%
Potassium 566mg 35mg 16%
Vitamin B2 0.22mg 0.026mg 15%
Carbs 66.22g 21.44g 15%
Folate 52µg 7µg 11%
Fats 7.03g 0.1g 11%
Vitamin B6 0.165mg 0.04mg 10%
Calories 246kcal 99kcal 7%
Vitamin E 1.01mg 7%
Monounsaturated fat 2.376g 0.026g 6%
Choline 32.2mg 6%
Saturated fat 1.328g 0.019g 6%
Calcium 58mg 4mg 5%
Vitamin B3 0.934mg 0.51mg 3%
Vitamin K 3.2µg 3%
Sodium 4mg 60mg 2%
Net carbs 50.82g 21.44g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.072mg 0%
Threonine 0.502mg 0.177mg 0%
Isoleucine 0.668mg 0.195mg 0%
Leucine 1.374mg 0.33mg 0%
Lysine 0.76mg 0.214mg 0%
Methionine 0.335mg 0.072mg 0%
Phenylalanine 0.908mg 0.217mg 0%
Valine 0.964mg 0.249mg 0%
Histidine 0.41mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +241.9%
Contains more FatsFats +6930%
Contains more CarbsCarbs +208.9%
Contains more OtherOther +643.6%
Contains more WaterWater +1014.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +9038.5%
Contains more Poly. FatPolyunsaturated fat +8822.6%
Contains less Sat. FatSaturated fat -98.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.