Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe
  1. Home
  2. Foods
  3. Grains
  4. Bran
  5. Compare
  6. Bran vs. Soba

Bran vs. Soba — In-Depth Nutrition Comparison

Compare

How are Bran and Soba different?

  • Bran is higher than Soba in Manganese, Phosphorus, Vitamin B1, Iron, Magnesium, Copper, Zinc, Vitamin B5, Potassium, and Vitamin B2.
  • Bran covers your daily need of Manganese 229% more than Soba.
  • Bran contains 50 times more Copper than Soba. Bran 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 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.
Bran
Bran
10
:
0
Soba
Soba
Contains more Calcium +1350%
Contains more Iron +1027.1%
Contains more Magnesium +2511.1%
Contains more Phosphorus +2836%
Contains more Potassium +1517.1%
Contains less Sodium -93.3%
Contains more Zinc +2491.7%
Contains more Copper +4937.5%
Contains more Manganese +1405.3%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +1350%
Contains more Iron +1027.1%
Contains more Magnesium +2511.1%
Contains more Phosphorus +2836%
Contains more Potassium +1517.1%
Contains less Sodium -93.3%
Contains more Zinc +2491.7%
Contains more Copper +4937.5%
Contains more Manganese +1405.3%

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.
Bran
Bran
8
:
0
Soba
Soba
Contains more Vitamin B1 +1144.7%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +535.7%
Contains more Vitamin B6 +312.5%
Contains more Folate +642.9%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Soba
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 B1 +1144.7%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +83.1%
Contains more Vitamin B5 +535.7%
Contains more Vitamin B6 +312.5%
Contains more Folate +642.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Soba
Soba
Contains more Protein +241.9%
Contains more Fats +6930%
Contains more Carbs +208.9%
Contains more Other +643.6%
Contains more Water +1014.7%
Bran
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
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 Protein +241.9%
Contains more Fats +6930%
Contains more Carbs +208.9%
Contains more Other +643.6%
Contains more Water +1014.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +9038.5%
Contains more Polyunsaturated fat +8822.6%
Contains less Saturated Fat -98.6%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +9038.5%
Contains more Polyunsaturated fat +8822.6%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Soba
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Soba Opinion
Net carbs 50.82g 21.44g Bran
Protein 17.3g 5.06g Bran
Fats 7.03g 0.1g Bran
Carbs 66.22g 21.44g Bran
Calories 246kcal 99kcal Bran
Sugar 1.45g Soba
Fiber 15.4g Bran
Calcium 58mg 4mg Bran
Iron 5.41mg 0.48mg Bran
Magnesium 235mg 9mg Bran
Phosphorus 734mg 25mg Bran
Potassium 566mg 35mg Bran
Sodium 4mg 60mg Bran
Zinc 3.11mg 0.12mg Bran
Copper 0.403mg 0.008mg Bran
Manganese 5.63mg 0.374mg Bran
Selenium 45.2µg Bran
Vitamin E 1.01mg Bran
Vitamin B1 1.17mg 0.094mg Bran
Vitamin B2 0.22mg 0.026mg Bran
Vitamin B3 0.934mg 0.51mg Bran
Vitamin B5 1.494mg 0.235mg Bran
Vitamin B6 0.165mg 0.04mg Bran
Folate 52µg 7µg Bran
Vitamin K 3.2µg Bran
Tryptophan 0.335mg 0.072mg Bran
Threonine 0.502mg 0.177mg Bran
Isoleucine 0.668mg 0.195mg Bran
Leucine 1.374mg 0.33mg Bran
Lysine 0.76mg 0.214mg Bran
Methionine 0.335mg 0.072mg Bran
Phenylalanine 0.908mg 0.217mg Bran
Valine 0.964mg 0.249mg Bran
Histidine 0.41mg 0.119mg Bran
Saturated Fat 1.328g 0.019g Soba
Monounsaturated Fat 2.376g 0.026g Bran
Polyunsaturated fat 2.766g 0.031g Bran

Which food is preferable for your diet?

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

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Soba
Soba vs Khorasan wheat
Khorasan wheat
Soba
Soba vs Spelt
Spelt
Soba
Soba vs Teff
Teff

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
46%
Bran
6%
Soba
Minerals Daily Need Coverage Score
195%
Bran
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.309g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 56mg)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - 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.