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.
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 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 | +∞% |
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 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% |
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% | |
| Copper | 0.04mg | 0.008mg | 4% |
| Carbs | 10.52g | 21.44g | 4% |
| Vitamin B1 | 0.055mg | 0.094mg | 3% |
| Vitamin B5 | 0.071mg | 0.235mg | 3% |
| Vitamin B6 | 0.013mg | 0.04mg | 2% |
| Sodium | 6mg | 60mg | 2% |
| Calories | 50kcal | 99kcal | 2% |
| Fiber | 0.5g | 2% | |
| Folate | 12µg | 7µg | 1% |
| Polyunsaturated fat | 0.114g | 0.031g | 1% |
| Potassium | 16mg | 35mg | 1% |
| Magnesium | 5mg | 9mg | 1% |
| Phosphorus | 15mg | 25mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +110% |
| Contains more WaterWater | +20% |
| Contains more ProteinProtein | +251.4% |
| Contains more CarbsCarbs | +103.8% |
| Contains more OtherOther | +77.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +267.7% |
| Contains less Sat. FatSaturated fat | -42.4% |
~equal in
Monounsaturated fat
~0.026g
