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Oatmeal vs Soba - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Iron +1141.7%
Contains more Calcium +1900%
Contains more Potassium +74.3%
Contains more Magnesium +188.9%
Contains more Copper +725%
Contains more Zinc +416.7%
Contains more Phosphorus +208%
Contains less Sodium -18.3%
Contains more Iron +1141.7%
Contains more Calcium +1900%
Contains more Potassium +74.3%
Contains more Magnesium +188.9%
Contains more Copper +725%
Contains more Zinc +416.7%
Contains more Phosphorus +208%
Contains less Sodium -18.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +726.9%
Contains more Vitamin B3 +493.1%
Contains more Vitamin B5 +34.9%
Contains more Vitamin B6 +625%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +726.9%
Contains more Vitamin B3 +493.1%
Contains more Vitamin B5 +34.9%
Contains more Vitamin B6 +625%
Contains more Folic acid (B9) +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oatmeal
4
Soba
Mineral Summary Score
25
Oatmeal
5
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
14%
Oatmeal
30%
Soba
Carbohydrates
12%
Oatmeal
21%
Soba
Fats
6%
Oatmeal
0%
Soba

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Soba
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oatmeal Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 0.46g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.207g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 11)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal 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 ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oatmeal Soba Opinion
Calories 68 99 Soba
Protein 2.37 5.06 Soba
Fats 1.36 0.1 Oatmeal
Vitamin C 0 0
Carbs 11.67 21.44 Soba
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 0.48 Oatmeal
Calcium 80 4 Oatmeal
Potassium 61 35 Oatmeal
Magnesium 26 9 Oatmeal
Sugars 0.46 Oatmeal
Fiber 1.7 Oatmeal
Copper 0.066 0.008 Oatmeal
Zinc 0.62 0.12 Oatmeal
Starch 10.37 Oatmeal
Phosphorus 77 25 Oatmeal
Sodium 49 60 Oatmeal
Vitamin A 433 0 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.094 Oatmeal
Vitamin B2 0.215 0.026 Oatmeal
Vitamin B3 3.025 0.51 Oatmeal
Vitamin B5 0.317 0.235 Oatmeal
Vitamin B6 0.29 0.04 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folic acid (B9) 39 0 Oatmeal
Trans Fat 0.003 Soba
Saturated Fat 0.226 0.019 Soba
Monounsaturated Fat 0.391 0.026 Oatmeal
Polyunsaturated fat 0.426 0.031 Oatmeal
Tryptophan 0.04 0.072 Soba
Threonine 0.083 0.177 Soba
Isoleucine 0.105 0.195 Soba
Leucine 0.2 0.33 Soba
Lysine 0.135 0.214 Soba
Methionine 0.04 0.072 Soba
Phenylalanine 0.13 0.217 Soba
Valine 0.151 0.249 Soba
Histidine 0.057 0.119 Soba
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.