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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 of Iron 41% more than Soba.
  • Porridge contains 22 times more Calcium than Soba. Porridge contains 87mg of Calcium, while Soba contains 4mg.

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

Infographic

Porridge 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
:
3
Soba
Contains more Calcium +2075%
Contains more Iron +679.2%
Contains less Sodium -90%
Contains more Copper +400%
Contains more Magnesium +80%
Contains more Phosphorus +66.7%
Contains more Potassium +118.8%
Equal in Zinc - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +2075%
Contains more Iron +679.2%
Contains less Sodium -90%
Contains more Copper +400%
Contains more Magnesium +80%
Contains more Phosphorus +66.7%
Contains more Potassium +118.8%
Equal in Zinc - 0.12

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
:
4
Soba
Contains more Folate +71.4%
Contains more Vitamin B1 +70.9%
Contains more Vitamin B5 +231%
Contains more Vitamin B6 +207.7%
Equal in Vitamin B2 - 0.026
Equal in Vitamin B3 - 0.51
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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 Folate +71.4%
Contains more Vitamin B1 +70.9%
Contains more Vitamin B5 +231%
Contains more Vitamin B6 +207.7%
Equal in Vitamin B2 - 0.026
Equal in Vitamin B3 - 0.51

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

All nutrients comparison - raw data values

Nutrient Porridge Soba Opinion
Net carbs 10.02g 21.44g Soba
Protein 1.44g 5.06g Soba
Fats 0.21g 0.1g Porridge
Carbs 10.52g 21.44g Soba
Calories 50kcal 99kcal Soba
Starch g g
Fructose g g
Sugar 0.03g g Soba
Fiber 0.5g g Porridge
Calcium 87mg 4mg Porridge
Iron 3.74mg 0.48mg Porridge
Magnesium 5mg 9mg Soba
Phosphorus 15mg 25mg Soba
Potassium 16mg 35mg Soba
Sodium 6mg 60mg Porridge
Zinc 0.13mg 0.12mg Porridge
Copper 0.04mg 0.008mg Porridge
Vitamin A 0IU 0IU
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.055mg 0.094mg Soba
Vitamin B2 0.025mg 0.026mg Soba
Vitamin B3 0.52mg 0.51mg Porridge
Vitamin B5 0.071mg 0.235mg Soba
Vitamin B6 0.013mg 0.04mg Soba
Folate 12µg 7µg Porridge
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.072mg Soba
Threonine 0.045mg 0.177mg Soba
Isoleucine 0.063mg 0.195mg Soba
Leucine 0.11mg 0.33mg Soba
Lysine 0.037mg 0.214mg Soba
Methionine 0.027mg 0.072mg Soba
Phenylalanine 0.078mg 0.217mg Soba
Valine 0.07mg 0.249mg Soba
Histidine 0.033mg 0.119mg Soba
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.033g 0.019g Soba
Monounsaturated Fat 0.028g 0.026g Porridge
Polyunsaturated fat 0.114g 0.031g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4
Porridge
6
Soba
Mineral Summary Score
24
Porridge
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
9%
Porridge
30%
Soba
Carbohydrates
11%
Porridge
21%
Soba
Fats
1%
Porridge
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 54mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.