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Pasta vs Soba - In-Depth Nutrition Comparison

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How are Pasta and Soba different?

  • Pasta is higher in Folate, Vitamin B1, Vitamin B2, Copper, Iron, and Phosphorus, however Soba is richer in Manganese, and Vitamin B12.
  • Daily need coverage for Folate from Pasta is 14% higher.
  • Pasta contains 12 times more Copper than Soba. While Pasta contains 0.093mg of Copper, Soba contains only 0.008mg.

Pasta, fresh-refrigerated, plain, cooked and Noodles, japanese, soba, cooked are the varieties used in this article.

Infographic

Pasta 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
Pasta
7
:
1
Soba
Contains more Calcium +50%
Contains more Iron +137.5%
Contains more Magnesium +100%
Contains more Phosphorus +152%
Contains less Sodium -90%
Contains more Zinc +366.7%
Contains more Copper +1062.5%
Contains more Potassium +45.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +50%
Contains more Iron +137.5%
Contains more Magnesium +100%
Contains more Phosphorus +152%
Contains less Sodium -90%
Contains more Zinc +366.7%
Contains more Copper +1062.5%
Contains more Potassium +45.8%

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
Pasta
6
:
3
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +122.3%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +94.5%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +17.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 +122.3%
Contains more Vitamin B2 +476.9%
Contains more Vitamin B3 +94.5%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +17.6%

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

All nutrients comparison - raw data values

Nutrient Pasta Soba Opinion
Net carbs 24.93g 21.44g Pasta
Protein 5.15g 5.06g Pasta
Fats 1.05g 0.1g Pasta
Carbs 24.93g 21.44g Pasta
Calories 131kcal 99kcal Pasta
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 6mg 4mg Pasta
Iron 1.14mg 0.48mg Pasta
Magnesium 18mg 9mg Pasta
Phosphorus 63mg 25mg Pasta
Potassium 24mg 35mg Soba
Sodium 6mg 60mg Pasta
Zinc 0.56mg 0.12mg Pasta
Copper 0.093mg 0.008mg Pasta
Vitamin A 20IU 0IU Pasta
Vitamin E mg mg
Vitamin D IU 0IU Soba
Vitamin D µg 0µg Soba
Vitamin C 0mg 0mg
Vitamin B1 0.209mg 0.094mg Pasta
Vitamin B2 0.15mg 0.026mg Pasta
Vitamin B3 0.992mg 0.51mg Pasta
Vitamin B5 0.183mg 0.235mg Soba
Vitamin B6 0.034mg 0.04mg Soba
Folate 64µg 7µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K µg µg
Tryptophan 0.065mg 0.072mg Soba
Threonine 0.134mg 0.177mg Soba
Isoleucine 0.197mg 0.195mg Pasta
Leucine 0.348mg 0.33mg Pasta
Lysine 0.097mg 0.214mg Soba
Methionine 0.079mg 0.072mg Pasta
Phenylalanine 0.247mg 0.217mg Pasta
Valine 0.217mg 0.249mg Soba
Histidine 0.103mg 0.119mg Soba
Cholesterol 33mg 0mg Soba
Trans Fat g g
Saturated Fat 0.15g 0.019g Soba
Monounsaturated Fat 0.124g 0.026g Pasta
Polyunsaturated fat 0.429g 0.031g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
16
Pasta
6
Soba
Mineral Summary Score
17
Pasta
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
31%
Pasta
30%
Soba
Carbohydrates
25%
Pasta
21%
Soba
Fats
5%
Pasta
0%
Soba

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.131g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 3)
Which food is cheaper?
Soba
Soba is cheaper (difference - $3)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 54mg)
Which food is richer in minerals?
Pasta
Pasta is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.