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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 for 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

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Soba
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 +344.4%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +162.9%
Contains more IronIron +83.3%
Contains more CopperCopper +725%
Contains more ZincZinc +341.7%
Contains more PhosphorusPhosphorus +376%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +157.8%
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.
Bran
Bran
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Soba
Soba
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B3Vitamin B3 +254.2%
Contains more Vitamin B6Vitamin B6 +60%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.235mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Soba DV% diff.
Manganese 0.964mg 0.374mg 26%
Selenium 7.7µg 14%
Phosphorus 119mg 25mg 13%
Fiber 2.6g 10%
Magnesium 40mg 9mg 7%
Copper 0.066mg 0.008mg 6%
Vitamin B1 0.16mg 0.094mg 6%
Iron 0.88mg 0.48mg 5%
Protein 3.21g 5.06g 4%
Zinc 0.53mg 0.12mg 4%
Calories 40kcal 99kcal 3%
Carbs 11.44g 21.44g 3%
Sodium 1mg 60mg 3%
Potassium 92mg 35mg 2%
Vitamin B3 0.144mg 0.51mg 2%
Polyunsaturated fat 0.339g 0.031g 2%
Fats 0.86g 0.1g 1%
Calcium 10mg 4mg 1%
Vitamin B2 0.034mg 0.026mg 1%
Vitamin B6 0.025mg 0.04mg 1%
Saturated fat 0.163g 0.019g 1%
Monounsaturated fat 0.291g 0.026g 1%
Protein per 100 calories 8g 5.1g N/A
Calories per 10 g protein 125kcal 196kcal N/A
Weight per 100 calories 250g 101g N/A
Net carbs 8.84g 21.44g N/A
Vitamin B5 0.217mg 0.235mg 0%
Folate 6µg 7µg 0%
Tryptophan 0.057mg 0.072mg 0%
Threonine 0.086mg 0.177mg 0%
Isoleucine 0.114mg 0.195mg 0%
Leucine 0.235mg 0.33mg 0%
Lysine 0.13mg 0.214mg 0%
Methionine 0.057mg 0.072mg 0%
Phenylalanine 0.155mg 0.217mg 0%
Valine 0.165mg 0.249mg 0%
Histidine 0.07mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Soba
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 +760%
Contains more WaterWater +15.1%
Contains more OtherOther +25.6%
Contains more ProteinProtein +57.6%
Contains more CarbsCarbs +87.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Soba
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 +1019.2%
Contains more Poly. FatPolyunsaturated fat +993.5%
Contains less Sat. FatSaturated fat -88.3%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.