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Oatmeal vs Soba - In-Depth Nutrition Comparison

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How are Oatmeal and Soba different?

  • Oatmeal is higher than Soba in Iron, Vitamin B6, Vitamin B3, Vitamin B2, Vitamin A RAE, Vitamin B1, Folate, Manganese, Calcium, and Phosphorus.
  • Oatmeal covers your daily need of Iron 69% more than Soba.
  • Oatmeal contains 10000000 times more Vitamin A RAE than Soba. Oatmeal contains 130µg of Vitamin A RAE, while Soba contains 0µg.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Oatmeal vs Soba 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Calcium +1900%
Contains more Iron +1141.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +208%
Contains more Potassium +74.3%
Contains less Sodium -18.3%
Contains more Zinc +416.7%
Contains more Copper +725%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +1900%
Contains more Iron +1141.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +208%
Contains more Potassium +74.3%
Contains less Sodium -18.3%
Contains more Zinc +416.7%
Contains more Copper +725%

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 Folate +528.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 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 Folate +528.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal 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 Oatmeal Soba Opinion
Net carbs 9.97g 21.44g Soba
Protein 2.37g 5.06g Soba
Fats 1.36g 0.1g Oatmeal
Carbs 11.67g 21.44g Soba
Calories 68kcal 99kcal Soba
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Soba
Fiber 1.7g g Oatmeal
Calcium 80mg 4mg Oatmeal
Iron 5.96mg 0.48mg Oatmeal
Magnesium 26mg 9mg Oatmeal
Phosphorus 77mg 25mg Oatmeal
Potassium 61mg 35mg Oatmeal
Sodium 49mg 60mg Oatmeal
Zinc 0.62mg 0.12mg Oatmeal
Copper 0.066mg 0.008mg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.094mg Oatmeal
Vitamin B2 0.215mg 0.026mg Oatmeal
Vitamin B3 3.025mg 0.51mg Oatmeal
Vitamin B5 0.317mg 0.235mg Oatmeal
Vitamin B6 0.29mg 0.04mg Oatmeal
Folate 44µg 7µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.072mg Soba
Threonine 0.083mg 0.177mg Soba
Isoleucine 0.105mg 0.195mg Soba
Leucine 0.2mg 0.33mg Soba
Lysine 0.135mg 0.214mg Soba
Methionine 0.04mg 0.072mg Soba
Phenylalanine 0.13mg 0.217mg Soba
Valine 0.151mg 0.249mg Soba
Histidine 0.057mg 0.119mg Soba
Cholesterol 0mg 0mg
Trans Fat 0.003g g Soba
Saturated Fat 0.226g 0.019g Soba
Monounsaturated Fat 0.391g 0.026g Oatmeal
Polyunsaturated fat 0.426g 0.031g Oatmeal

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
6
Soba
Mineral Summary Score
44
Oatmeal
7
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 food.
Protein
14%
Oatmeal
30%
Soba
Carbohydrates
12%
Oatmeal
21%
Soba
Fats
6%
Oatmeal
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (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 - 33)
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 ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.