Porridge vs. Soba — In-Depth Nutrition Comparison

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How are porridge and soba different?

Porridge is richer in iron and calcium, while soba is higher in manganese and protein.
Porridge covers your daily need for iron 41% more than soba.
Porridge contains 22 times more calcium than soba. Porridge contains 87mg of calcium, while soba contains 4mg.
Porridge has a higher glycemic index (66) than soba (46).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Noodles, japanese, soba, cooked types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Porridge

Soba

Contains more CalciumCalcium	+2075%
Contains more IronIron	+679.2%
Contains more CopperCopper	+400%
Contains less SodiumSodium	-90%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+80%
Contains more PotassiumPotassium	+118.8%
Contains more PhosphorusPhosphorus	+66.7%
Contains more ManganeseManganese	+∞%

~equal in Zinc ~0.12mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Porridge

Soba

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+71.4%

Contains more Vitamin B1Vitamin B1	+70.9%
Contains more Vitamin B5Vitamin B5	+231%
Contains more Vitamin B6Vitamin B6	+207.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.026mg

~equal in Vitamin B3 ~0.51mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.74mg	0.48mg	41%
Manganese	0mg	0.374mg	16%
Calcium	87mg	4mg	8%
Protein	1.44g	5.06g	7%
Selenium	2.8µg		5%
Carbs	10.52g	21.44g	4%
Copper	0.04mg	0.008mg	4%
Vitamin B1	0.055mg	0.094mg	3%
Vitamin B5	0.071mg	0.235mg	3%
Calories	50kcal	99kcal	2%
Fiber	0.5g		2%
Sodium	6mg	60mg	2%
Vitamin B6	0.013mg	0.04mg	2%
Magnesium	5mg	9mg	1%
Potassium	16mg	35mg	1%
Phosphorus	15mg	25mg	1%
Folate	12µg	7µg	1%
Polyunsaturated fat	0.114g	0.031g	1%
Protein per 100 calories	2.9g	5.1g	N/A
Calories per 10 g protein	347kcal	196kcal	N/A
Weight per 100 calories	200g	101g	N/A
Fats	0.21g	0.1g	0%
Net carbs	10.02g	21.44g	N/A
Sugar	0.03g		N/A
Zinc	0.13mg	0.12mg	0%
Vitamin E	0.02mg		0%
Vitamin B2	0.025mg	0.026mg	0%
Vitamin B3	0.52mg	0.51mg	0%
Vitamin K	0.1µg		0%
Saturated fat	0.033g	0.019g	0%
Monounsaturated fat	0.028g	0.026g	0%
Tryptophan	0.02mg	0.072mg	0%
Threonine	0.045mg	0.177mg	0%
Isoleucine	0.063mg	0.195mg	0%
Leucine	0.11mg	0.33mg	0%
Lysine	0.037mg	0.214mg	0%
Methionine	0.027mg	0.072mg	0%
Phenylalanine	0.078mg	0.217mg	0%
Valine	0.07mg	0.249mg	0%
Histidine	0.033mg	0.119mg	0%