Bran vs. Soba — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 0.374mg | 26% |
| Selenium | 7.7µg | 14% | |
| Phosphorus | 119mg | 25mg | 13% |
| Fiber | 2.6g | 10% | |
| Magnesium | 40mg | 9mg | 7% |
| Vitamin B1 | 0.16mg | 0.094mg | 6% |
| Copper | 0.066mg | 0.008mg | 6% |
| Iron | 0.88mg | 0.48mg | 5% |
| Zinc | 0.53mg | 0.12mg | 4% |
| Protein | 3.21g | 5.06g | 4% |
| Sodium | 1mg | 60mg | 3% |
| Calories | 40kcal | 99kcal | 3% |
| Carbs | 11.44g | 21.44g | 3% |
| Potassium | 92mg | 35mg | 2% |
| Polyunsaturated fat | 0.339g | 0.031g | 2% |
| Vitamin B3 | 0.144mg | 0.51mg | 2% |
| Vitamin B6 | 0.025mg | 0.04mg | 1% |
| Saturated fat | 0.163g | 0.019g | 1% |
| Monounsaturated fat | 0.291g | 0.026g | 1% |
| Vitamin B2 | 0.034mg | 0.026mg | 1% |
| Calcium | 10mg | 4mg | 1% |
| Fats | 0.86g | 0.1g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +1019.2% |
| Contains more Poly. FatPolyunsaturated fat | +993.5% |
| Contains less Sat. FatSaturated fat | -88.3% |
