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Oat vs Soba - In-Depth Nutrition Comparison

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Summary of differences between Oat and Soba

  • Soba has less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Zinc, Vitamin B5, Folate, and Potassium than Oat.
  • Oat covers your daily need of Manganese 197% more than Soba.
  • Oat has 78 times more Copper than Soba. While Oat has 0.626mg of Copper, Soba has only 0.008mg.

These are the specific foods used in this comparison Oats and Noodles, japanese, soba, cooked.

Infographic

Oat 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
Oat
8
:
0
Soba
Contains more Iron +883.3%
Contains more Calcium +1250%
Contains more Potassium +1125.7%
Contains more Magnesium +1866.7%
Contains more Copper +7725%
Contains more Zinc +3208.3%
Contains more Phosphorus +1992%
Contains less Sodium -96.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +883.3%
Contains more Calcium +1250%
Contains more Potassium +1125.7%
Contains more Magnesium +1866.7%
Contains more Copper +7725%
Contains more Zinc +3208.3%
Contains more Phosphorus +1992%
Contains less Sodium -96.7%

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
Oat
6
:
0
Soba
Contains more Vitamin B1 +711.7%
Contains more Vitamin B2 +434.6%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B5 +474%
Contains more Vitamin B6 +197.5%
Contains more Folate +700%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
Contains more Vitamin B1 +711.7%
Contains more Vitamin B2 +434.6%
Contains more Vitamin B3 +88.4%
Contains more Vitamin B5 +474%
Contains more Vitamin B6 +197.5%
Contains more Folate +700%

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
33
Oat
6
Soba
Mineral Summary Score
112
Oat
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
101%
Oat
30%
Soba
Carbohydrates
66%
Oat
21%
Soba
Fats
32%
Oat
0%
Soba

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.
Oat Soba
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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 is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.198g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 13)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.6)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 58mg)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Oat Soba Opinion
Calories 389 99 Oat
Protein 16.89 5.06 Oat
Fats 6.9 0.1 Oat
Vitamin C 0 0
Carbs 66.27 21.44 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 0.48 Oat
Calcium 54 4 Oat
Potassium 429 35 Oat
Magnesium 177 9 Oat
Sugar
Fiber 10.6 Oat
Copper 0.626 0.008 Oat
Zinc 3.97 0.12 Oat
Starch
Phosphorus 523 25 Oat
Sodium 2 60 Oat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.094 Oat
Vitamin B2 0.139 0.026 Oat
Vitamin B3 0.961 0.51 Oat
Vitamin B5 1.349 0.235 Oat
Vitamin B6 0.119 0.04 Oat
Vitamin B12 0 0
Vitamin K
Folate 56 7 Oat
Trans Fat
Saturated Fat 1.217 0.019 Soba
Monounsaturated Fat 2.178 0.026 Oat
Polyunsaturated fat 2.535 0.031 Oat
Tryptophan 0.234 0.072 Oat
Threonine 0.575 0.177 Oat
Isoleucine 0.694 0.195 Oat
Leucine 1.284 0.33 Oat
Lysine 0.701 0.214 Oat
Methionine 0.312 0.072 Oat
Phenylalanine 0.895 0.217 Oat
Valine 0.937 0.249 Oat
Histidine 0.405 0.119 Oat
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.