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
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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
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Calcium
+2075%
Contains
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Iron
+679.2%
Contains
less
Sodium
-90%
Contains
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Copper
+400%
Contains
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Magnesium
+80%
Contains
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Phosphorus
+66.7%
Contains
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Potassium
+118.8%
Contains
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Manganese
+∞%
Equal in Zinc - 0.12
Contains
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Calcium
+2075%
Contains
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Iron
+679.2%
Contains
less
Sodium
-90%
Contains
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Copper
+400%
Contains
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Magnesium
+80%
Contains
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Phosphorus
+66.7%
Contains
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Potassium
+118.8%
Contains
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Manganese
+∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Folate
+71.4%
Contains
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Vitamin B1
+70.9%
Contains
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Vitamin B5
+231%
Contains
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Vitamin B6
+207.7%
Equal in Vitamin B2 - 0.026
Equal in Vitamin B3 - 0.51
Contains
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Folate
+71.4%
Contains
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Vitamin B1
+70.9%
Contains
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Vitamin B5
+231%
Contains
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Vitamin B6
+207.7%
Equal in Vitamin B2 - 0.026
Equal in Vitamin B3 - 0.51
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+110%
Contains
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Water
+20%
Contains
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Protein
+251.4%
Contains
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Carbs
+103.8%
Contains
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Other
+77.3%
Contains
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Fats
+110%
Contains
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Water
+20%
Contains
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Protein
+251.4%
Contains
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Carbs
+103.8%
Contains
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Other
+77.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+267.7%
Contains
less
Saturated Fat
-42.4%
Equal in Monounsaturated Fat - 0.026
Contains
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Polyunsaturated fat
+267.7%
Contains
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Saturated Fat
-42.4%
Equal in Monounsaturated Fat - 0.026
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 10.02g | 21.44g |
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| Protein | 1.44g | 5.06g |
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| Fats | 0.21g | 0.1g |
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| Carbs | 10.52g | 21.44g |
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| Calories | 50kcal | 99kcal |
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| Sugar | 0.03g |
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| Fiber | 0.5g |
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| Calcium | 87mg | 4mg |
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| Iron | 3.74mg | 0.48mg |
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| Magnesium | 5mg | 9mg |
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| Phosphorus | 15mg | 25mg |
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| Potassium | 16mg | 35mg |
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| Sodium | 6mg | 60mg |
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| Zinc | 0.13mg | 0.12mg |
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| Copper | 0.04mg | 0.008mg |
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| Manganese | 0mg | 0.374mg |
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| Selenium | 2.8µg |
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| Vitamin E | 0.02mg |
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| Vitamin B1 | 0.055mg | 0.094mg |
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| Vitamin B2 | 0.025mg | 0.026mg |
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| Vitamin B3 | 0.52mg | 0.51mg |
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| Vitamin B5 | 0.071mg | 0.235mg |
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| Vitamin B6 | 0.013mg | 0.04mg |
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| Folate | 12µg | 7µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.02mg | 0.072mg |
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| Threonine | 0.045mg | 0.177mg |
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| Isoleucine | 0.063mg | 0.195mg |
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| Leucine | 0.11mg | 0.33mg |
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| Lysine | 0.037mg | 0.214mg |
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| Methionine | 0.027mg | 0.072mg |
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| Phenylalanine | 0.078mg | 0.217mg |
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| Valine | 0.07mg | 0.249mg |
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| Histidine | 0.033mg | 0.119mg |
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| Saturated Fat | 0.033g | 0.019g |
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| Monounsaturated Fat | 0.028g | 0.026g |
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| Polyunsaturated fat | 0.114g | 0.031g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
6%
Minerals Daily Need Coverage Score
21%
10%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 20)
Which food contains less Sodium?
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.