Quinoa vs. Soba — In-Depth Nutrition Comparison
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Important differences between quinoa and soba
- Soba has less copper, phosphorus, magnesium, iron, manganese, zinc, folate, vitamin B2, and vitamin B6.
- Quinoa's daily need coverage for copper is 20% more.
- Quinoa has 9 times more zinc than soba. Quinoa has 1.09mg of zinc, while soba has 0.12mg.
The food varieties used in the comparison are Quinoa, cooked and Noodles, japanese, soba, cooked.
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 | +611.1% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +391.4% |
| Contains more IronIron | +210.4% |
| Contains more CopperCopper | +2300% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +508% |
| Contains less SodiumSodium | -88.3% |
| Contains more ManganeseManganese | +68.7% |
| Contains more SeleniumSelenium | +∞% |
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 B1Vitamin B1 | +13.8% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B6Vitamin B6 | +207.5% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +23.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1820% |
| Contains more OtherOther | +97.4% |
| Contains more ProteinProtein | +15% |
~equal in
Carbs
~21.44g
~equal in
Water
~73.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1930.8% |
| Contains more Poly. FatPolyunsaturated fat | +3377.4% |
| Contains less Sat. FatSaturated fat | -91.8% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.192mg | 0.008mg | 20% |
| Phosphorus | 152mg | 25mg | 18% |
| Magnesium | 64mg | 9mg | 13% |
| Iron | 1.49mg | 0.48mg | 13% |
| Manganese | 0.631mg | 0.374mg | 11% |
| Fiber | 2.8g | 11% | |
| Zinc | 1.09mg | 0.12mg | 9% |
| Folate | 42µg | 7µg | 9% |
| Polyunsaturated fat | 1.078g | 0.031g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.11mg | 0.026mg | 6% |
| Vitamin B6 | 0.123mg | 0.04mg | 6% |
| Selenium | 2.8µg | 5% | |
| Vitamin B5 | 0.235mg | 5% | |
| Choline | 23mg | 4% | |
| Potassium | 172mg | 35mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Fats | 1.92g | 0.1g | 3% |
| Sodium | 7mg | 60mg | 2% |
| Saturated fat | 0.231g | 0.019g | 1% |
| Monounsaturated fat | 0.528g | 0.026g | 1% |
| Calories | 120kcal | 99kcal | 1% |
| Vitamin B1 | 0.107mg | 0.094mg | 1% |
| Vitamin B3 | 0.412mg | 0.51mg | 1% |
| Protein | 4.4g | 5.06g | 1% |
| Calcium | 17mg | 4mg | 1% |
| Carbs | 21.3g | 21.44g | 0% |
| Net carbs | 18.5g | 21.44g | N/A |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.052mg | 0.072mg | 0% |
| Threonine | 0.131mg | 0.177mg | 0% |
| Isoleucine | 0.157mg | 0.195mg | 0% |
| Leucine | 0.261mg | 0.33mg | 0% |
| Lysine | 0.239mg | 0.214mg | 0% |
| Methionine | 0.096mg | 0.072mg | 0% |
| Phenylalanine | 0.185mg | 0.217mg | 0% |
| Valine | 0.185mg | 0.249mg | 0% |
| Histidine | 0.127mg | 0.119mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
11%
5%
Minerals Daily Need Coverage Score
38%
10%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.212g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 7)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 53mg)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)