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.
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

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.

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

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.

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%