Pilaf vs. Soba — In-Depth Nutrition Comparison
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What are the differences between pilaf and soba?
- Pilaf is richer than soba in folate, vitamin B1, vitamin B3, vitamin B6, iron, manganese, phosphorus, copper, and vitamin B5.
- Pilaf's daily need coverage for sodium is 54% more.
- Pilaf has 30 times more folate than soba. While pilaf has 212µg of folate, soba has only 7µg.
- The amount of sodium in soba is lower.
- The glycemic index of soba is lower.
We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Noodles, japanese, soba, cooked types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more CalciumCalcium | +1975% |
| Contains more PotassiumPotassium | +437.1% |
| Contains more IronIron | +408.3% |
| Contains more CopperCopper | +1975% |
| Contains more ZincZinc | +741.7% |
| Contains more PhosphorusPhosphorus | +516% |
| Contains more ManganeseManganese | +135.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -95.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +541.5% |
| Contains more Vitamin B2Vitamin B2 | +234.6% |
| Contains more Vitamin B3Vitamin B3 | +1101.4% |
| Contains more Vitamin B5Vitamin B5 | +204.3% |
| Contains more Vitamin B6Vitamin B6 | +900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2928.6% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 59% | |
| Sodium | 1303mg | 60mg | 54% |
| Folate | 212µg | 7µg | 51% |
| Vitamin B1 | 0.603mg | 0.094mg | 42% |
| Vitamin B3 | 6.127mg | 0.51mg | 35% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.04mg | 28% |
| Iron | 2.44mg | 0.48mg | 25% |
| Manganese | 0.882mg | 0.374mg | 22% |
| Copper | 0.166mg | 0.008mg | 18% |
| Carbs | 76.31g | 21.44g | 18% |
| Phosphorus | 154mg | 25mg | 18% |
| Calories | 359kcal | 99kcal | 13% |
| Protein | 10.42g | 5.06g | 11% |
| Vitamin B5 | 0.715mg | 0.235mg | 10% |
| Zinc | 1.01mg | 0.12mg | 8% |
| Calcium | 83mg | 4mg | 8% |
| Fiber | 1.2g | 5% | |
| Vitamin C | 4.1mg | 0mg | 5% |
| Vitamin B2 | 0.087mg | 0.026mg | 5% |
| Potassium | 188mg | 35mg | 5% |
| Magnesium | 32mg | 9mg | 5% |
| Choline | 17.5mg | 3% | |
| Polyunsaturated fat | 0.377g | 0.031g | 2% |
| Fats | 1.37g | 0.1g | 2% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Saturated fat | 0.307g | 0.019g | 1% |
| Monounsaturated fat | 0.373g | 0.026g | 1% |
| Net carbs | 75.11g | 21.44g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.072mg | 0% |
| Threonine | 0.221mg | 0.177mg | 0% |
| Isoleucine | 0.279mg | 0.195mg | 0% |
| Leucine | 0.523mg | 0.33mg | 0% |
| Lysine | 0.189mg | 0.214mg | 0% |
| Methionine | 0.145mg | 0.072mg | 0% |
| Phenylalanine | 0.32mg | 0.217mg | 0% |
| Valine | 0.374mg | 0.249mg | 0% |
| Histidine | 0.15mg | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +105.9% |
| Contains more FatsFats | +1270% |
| Contains more CarbsCarbs | +255.9% |
| Contains more OtherOther | +889.7% |
| Contains more WaterWater | +808.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1334.6% |
| Contains more Poly. FatPolyunsaturated fat | +1116.1% |
| Contains less Sat. FatSaturated fat | -93.8% |
