Brown rice vs. Soba — In-Depth Nutrition Comparison
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Important differences between Brown rice and Soba
- Soba has less Manganese, Vitamin B3, Phosphorus, Copper, Magnesium, Vitamin B1, Vitamin B6, and Zinc.
- Brown rice's daily need coverage for Manganese is 26% more.
- Brown rice has 13 times more Copper than Soba. Brown rice has 0.106mg of Copper, while Soba has 0.008mg.
The food varieties used in the comparison are Rice, brown, long-grain, 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
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Iron
+16.7%
Contains
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Magnesium
+333.3%
Contains
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Phosphorus
+312%
Contains
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Potassium
+145.7%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+491.7%
Contains
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Copper
+1225%
Contains
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Manganese
+160.4%
Contains
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Calcium
+33.3%
Contains
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Iron
+16.7%
Contains
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Magnesium
+333.3%
Contains
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Phosphorus
+312%
Contains
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Potassium
+145.7%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+491.7%
Contains
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Copper
+1225%
Contains
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Manganese
+160.4%
Contains
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Calcium
+33.3%
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
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Vitamin B1
+89.4%
Contains
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Vitamin B2
+165.4%
Contains
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Vitamin B3
+402.2%
Contains
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Vitamin B5
+61.7%
Contains
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Vitamin B6
+207.5%
Contains
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Folate
+28.6%
Contains
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Vitamin B1
+89.4%
Contains
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Vitamin B2
+165.4%
Contains
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Vitamin B3
+402.2%
Contains
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Vitamin B5
+61.7%
Contains
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Vitamin B6
+207.5%
Contains
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Folate
+28.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+870%
Contains
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Carbs
+19.3%
Contains
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Other
+12.8%
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Protein
+84.7%
Equal in Water - 73.01
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Contains
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Fats
+870%
Contains
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Carbs
+19.3%
Contains
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Other
+12.8%
Contains
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Protein
+84.7%
Equal in Water - 73.01
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1319.2%
Contains
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Polyunsaturated fat
+1080.6%
Contains
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Saturated Fat
-92.7%
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
0.019 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.031 g
Contains
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Monounsaturated Fat
+1319.2%
Contains
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Polyunsaturated fat
+1080.6%
Contains
less
Saturated Fat
-92.7%
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 price |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.98g | 21.44g |
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| Protein | 2.74g | 5.06g |
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| Fats | 0.97g | 0.1g |
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| Carbs | 25.58g | 21.44g |
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| Calories | 123kcal | 99kcal |
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| Starch | 24.79g |
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| Sugar | 0.24g |
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| Fiber | 1.6g |
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| Calcium | 3mg | 4mg |
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| Iron | 0.56mg | 0.48mg |
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| Magnesium | 39mg | 9mg |
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| Phosphorus | 103mg | 25mg |
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| Potassium | 86mg | 35mg |
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| Sodium | 4mg | 60mg |
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| Zinc | 0.71mg | 0.12mg |
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| Copper | 0.106mg | 0.008mg |
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| Manganese | 0.974mg | 0.374mg |
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| Selenium | 5.8µg |
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| Vitamin E | 0.17mg |
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| Vitamin B1 | 0.178mg | 0.094mg |
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| Vitamin B2 | 0.069mg | 0.026mg |
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| Vitamin B3 | 2.561mg | 0.51mg |
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| Vitamin B5 | 0.38mg | 0.235mg |
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| Vitamin B6 | 0.123mg | 0.04mg |
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| Folate | 9µg | 7µg |
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| Vitamin K | 0.2µg |
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| Tryptophan | 0.033mg | 0.072mg |
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| Threonine | 0.095mg | 0.177mg |
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| Isoleucine | 0.109mg | 0.195mg |
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| Leucine | 0.214mg | 0.33mg |
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| Lysine | 0.099mg | 0.214mg |
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| Methionine | 0.058mg | 0.072mg |
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| Phenylalanine | 0.133mg | 0.217mg |
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| Valine | 0.151mg | 0.249mg |
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| Histidine | 0.066mg | 0.119mg |
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| Saturated Fat | 0.26g | 0.019g |
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| Monounsaturated Fat | 0.369g | 0.026g |
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| Polyunsaturated fat | 0.366g | 0.031g |
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| Omega-6 - Linoleic acid | 0.355g |
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| Omega-3 - ALA | 0.011g |
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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
14%
6%
Minerals Daily Need Coverage Score
32%
10%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 20)
Which food is cheaper?
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 56mg)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)