Bran vs. Soba — In-Depth Nutrition Comparison
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How are Bran and Soba different?
- Bran has more Manganese, Phosphorus, Magnesium, Copper, and Vitamin B1 than Soba.
- Daily need coverage for Manganese from Bran is 26% higher.
- Bran contains 8 times more Copper than Soba. While Bran contains 0.066mg of Copper, Soba contains only 0.008mg.
Oat bran, cooked and Noodles, japanese, soba, cooked are the varieties used in this article.
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.
Contains
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Calcium
+150%
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Iron
+83.3%
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Magnesium
+344.4%
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Phosphorus
+376%
Contains
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Potassium
+162.9%
Contains
less
Sodium
-98.3%
Contains
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Zinc
+341.7%
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Copper
+725%
Contains
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Manganese
+157.8%
Contains
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Calcium
+150%
Contains
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Iron
+83.3%
Contains
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Magnesium
+344.4%
Contains
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Phosphorus
+376%
Contains
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Potassium
+162.9%
Contains
less
Sodium
-98.3%
Contains
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Zinc
+341.7%
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Copper
+725%
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Manganese
+157.8%
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.
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Contains
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Vitamin B1
+70.2%
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Vitamin B2
+30.8%
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Vitamin B3
+254.2%
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Vitamin B6
+60%
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Folate
+16.7%
Equal in Vitamin B5 - 0.235
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Vitamin B1
+70.2%
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Vitamin B2
+30.8%
Contains
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Vitamin B3
+254.2%
Contains
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Vitamin B6
+60%
Contains
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Folate
+16.7%
Equal in Vitamin B5 - 0.235
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+760%
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Water
+15.1%
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Other
+25.6%
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Protein
+57.6%
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Carbs
+87.4%
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Fats
+760%
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Water
+15.1%
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Other
+25.6%
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Protein
+57.6%
Contains
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Carbs
+87.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1019.2%
Contains
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Polyunsaturated fat
+993.5%
Contains
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Saturated Fat
-88.3%
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Monounsaturated Fat
+1019.2%
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Polyunsaturated fat
+993.5%
Contains
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Saturated Fat
-88.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.84g | 21.44g |
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| Protein | 3.21g | 5.06g |
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| Fats | 0.86g | 0.1g |
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| Carbs | 11.44g | 21.44g |
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| Calories | 40kcal | 99kcal |
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| Fiber | 2.6g |
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| Calcium | 10mg | 4mg |
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| Iron | 0.88mg | 0.48mg |
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| Magnesium | 40mg | 9mg |
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| Phosphorus | 119mg | 25mg |
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| Potassium | 92mg | 35mg |
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| Sodium | 1mg | 60mg |
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| Zinc | 0.53mg | 0.12mg |
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| Copper | 0.066mg | 0.008mg |
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| Manganese | 0.964mg | 0.374mg |
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| Selenium | 7.7µg |
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| Vitamin B1 | 0.16mg | 0.094mg |
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| Vitamin B2 | 0.034mg | 0.026mg |
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| Vitamin B3 | 0.144mg | 0.51mg |
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| Vitamin B5 | 0.217mg | 0.235mg |
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| Vitamin B6 | 0.025mg | 0.04mg |
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| Folate | 6µg | 7µg |
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| Tryptophan | 0.057mg | 0.072mg |
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| Threonine | 0.086mg | 0.177mg |
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| Isoleucine | 0.114mg | 0.195mg |
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| Leucine | 0.235mg | 0.33mg |
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| Lysine | 0.13mg | 0.214mg |
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| Methionine | 0.057mg | 0.072mg |
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| Phenylalanine | 0.155mg | 0.217mg |
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| Valine | 0.165mg | 0.249mg |
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| Histidine | 0.07mg | 0.119mg |
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| Saturated Fat | 0.163g | 0.019g |
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| Monounsaturated Fat | 0.291g | 0.026g |
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| Polyunsaturated fat | 0.339g | 0.031g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
6%
6%
Minerals Daily Need Coverage Score
33%
10%
Comparison summary
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Bran contains less Sodium (difference - 59mg)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.