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  6. Brown rice vs. Soba

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.
  • Brown rice has a higher glycemic index than soba.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Noodles, japanese, soba, cooked.

Infographic

Brown rice vs Soba infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Soba
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +333.3%
Contains more PotassiumPotassium +145.7%
Contains more IronIron +16.7%
Contains more CopperCopper +1225%
Contains more ZincZinc +491.7%
Contains more PhosphorusPhosphorus +312%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +160.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Soba
Soba
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +89.4%
Contains more Vitamin B2Vitamin B2 +165.4%
Contains more Vitamin B3Vitamin B3 +402.2%
Contains more Vitamin B5Vitamin B5 +61.7%
Contains more Vitamin B6Vitamin B6 +207.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Soba DV% diff.
Manganese 0.974mg 0.374mg 26%
Vitamin B3 2.561mg 0.51mg 13%
Copper 0.106mg 0.008mg 11%
Selenium 5.8µg 11%
Phosphorus 103mg 25mg 11%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.094mg 7%
Magnesium 39mg 9mg 7%
Fiber 1.6g 6%
Vitamin B6 0.123mg 0.04mg 6%
Zinc 0.71mg 0.12mg 5%
Protein 2.74g 5.06g 5%
Vitamin B2 0.069mg 0.026mg 3%
Vitamin B5 0.38mg 0.235mg 3%
Potassium 86mg 35mg 2%
Choline 9.2mg 2%
Sodium 4mg 60mg 2%
Polyunsaturated fat 0.366g 0.031g 2%
Folate 9µg 7µg 1%
Saturated fat 0.26g 0.019g 1%
Monounsaturated fat 0.369g 0.026g 1%
Calories 123kcal 99kcal 1%
Vitamin E 0.17mg 1%
Iron 0.56mg 0.48mg 1%
Carbs 25.58g 21.44g 1%
Fats 0.97g 0.1g 1%
Net carbs 23.98g 21.44g N/A
Calcium 3mg 4mg 0%
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.072mg 0%
Threonine 0.095mg 0.177mg 0%
Isoleucine 0.109mg 0.195mg 0%
Leucine 0.214mg 0.33mg 0%
Lysine 0.099mg 0.214mg 0%
Methionine 0.058mg 0.072mg 0%
Phenylalanine 0.133mg 0.217mg 0%
Valine 0.151mg 0.249mg 0%
Histidine 0.066mg 0.119mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more FatsFats +870%
Contains more CarbsCarbs +19.3%
Contains more OtherOther +12.8%
Contains more ProteinProtein +84.7%
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +1319.2%
Contains more Poly. FatPolyunsaturated fat +1080.6%
Contains less Sat. FatSaturated fat -92.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.