Potato vs. Soba — In-Depth Nutrition Comparison
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How are potatoes and soba different?
- Potatoes are higher in vitamin B6, potassium, copper, vitamin C, iron, phosphorus, vitamin B3, and folate; however, soba is richer in manganese.
- Daily need coverage for vitamin B6 for potatoes is 21% higher.
- Soba has a lower glycemic index (46) than potatoes (86).
Potatoes, baked, flesh, and skin, without salt and Noodles, japanese, soba, cooked are the varieties 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 MagnesiumMagnesium | +211.1% |
| Contains more CalciumCalcium | +275% |
| Contains more PotassiumPotassium | +1428.6% |
| Contains more IronIron | +125% |
| Contains more CopperCopper | +1375% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ManganeseManganese | +70.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +84.6% |
| Contains more Vitamin B3Vitamin B3 | +176.5% |
| Contains more Vitamin B5Vitamin B5 | +60% |
| Contains more Vitamin B6Vitamin B6 | +677.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.311mg | 0.04mg | 21% |
| Potassium | 535mg | 35mg | 15% |
| Copper | 0.118mg | 0.008mg | 12% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Fiber | 2.2g | 9% | |
| Iron | 1.08mg | 0.48mg | 8% |
| Manganese | 0.219mg | 0.374mg | 7% |
| Starch | 17.27g | 7% | |
| Vitamin B3 | 1.41mg | 0.51mg | 6% |
| Phosphorus | 70mg | 25mg | 6% |
| Protein | 2.5g | 5.06g | 5% |
| Magnesium | 28mg | 9mg | 5% |
| Folate | 28µg | 7µg | 5% |
| Vitamin B5 | 0.376mg | 0.235mg | 3% |
| Choline | 14.8mg | 3% | |
| Vitamin B1 | 0.064mg | 0.094mg | 3% |
| Vitamin B2 | 0.048mg | 0.026mg | 2% |
| Zinc | 0.36mg | 0.12mg | 2% |
| Vitamin K | 2µg | 2% | |
| Sodium | 10mg | 60mg | 2% |
| Calcium | 15mg | 4mg | 1% |
| Selenium | 0.4µg | 1% | |
| Calories | 93kcal | 99kcal | 0% |
| Fats | 0.13g | 0.1g | 0% |
| Carbs | 21.15g | 21.44g | 0% |
| Net carbs | 18.95g | 21.44g | N/A |
| Sugar | 1.18g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.034g | 0.019g | 0% |
| Monounsaturated fat | 0.003g | 0.026g | 0% |
| Polyunsaturated fat | 0.057g | 0.031g | 0% |
| Tryptophan | 0.025mg | 0.072mg | 0% |
| Threonine | 0.081mg | 0.177mg | 0% |
| Isoleucine | 0.08mg | 0.195mg | 0% |
| Leucine | 0.119mg | 0.33mg | 0% |
| Lysine | 0.13mg | 0.214mg | 0% |
| Methionine | 0.038mg | 0.072mg | 0% |
| Phenylalanine | 0.099mg | 0.217mg | 0% |
| Valine | 0.125mg | 0.249mg | 0% |
| Histidine | 0.042mg | 0.119mg | 0% |
| Fructose | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +30% |
| Contains more OtherOther | +241% |
| Contains more ProteinProtein | +102.4% |
~equal in
Carbs
~21.44g
~equal in
Water
~73.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +83.9% |
| Contains less Sat. FatSaturated fat | -44.1% |
| Contains more Mono. FatMonounsaturated fat | +766.7% |
