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Rice vs Soba - In-Depth Nutrition Comparison

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Significant differences between Rice and Soba

  • The amount of Folate, Iron, Copper, Vitamin B3 and Vitamin B1 in Rice is higher than in Soba.
  • Rice covers your daily Folate needs 13% more than Soba.
  • Soba has 9 times less Copper than Rice. Rice has 0.069mg of Copper, while Soba has 0.008mg.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Noodles, japanese, soba, cooked.

Infographic

Rice vs Soba 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
7
:
0
Soba
Contains more Iron +150%
Contains more Calcium +150%
Contains more Magnesium +33.3%
Contains more Copper +762.5%
Contains more Zinc +308.3%
Contains more Phosphorus +72%
Contains less Sodium -98.3%
Equal in Potassium - 35
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +150%
Contains more Calcium +150%
Contains more Magnesium +33.3%
Contains more Copper +762.5%
Contains more Zinc +308.3%
Contains more Phosphorus +72%
Contains less Sodium -98.3%
Equal in Potassium - 35

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
7
:
1
Soba
Contains more Vitamin B1 +73.4%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B5 +66%
Contains more Vitamin B6 +132.5%
Contains more Folate +728.6%
Contains more Vitamin B2 +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
Contains more Vitamin B1 +73.4%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B5 +66%
Contains more Vitamin B6 +132.5%
Contains more Folate +728.6%
Contains more Vitamin B2 +100%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Rice
6
Soba
Mineral Summary Score
14
Rice
7
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Rice
30%
Soba
Carbohydrates
28%
Rice
21%
Soba
Fats
1%
Rice
0%
Soba

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Soba
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Soba
Soba contains less Sugars (difference - 0.05g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 14)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 59mg)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Soba Opinion
Calories 130 99 Rice
Protein 2.69 5.06 Soba
Fats 0.28 0.1 Rice
Vitamin C 0 0
Carbs 28.17 21.44 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.48 Rice
Calcium 10 4 Rice
Potassium 35 35
Magnesium 12 9 Rice
Sugars 0.05 Soba
Fiber 0.4 Rice
Copper 0.069 0.008 Rice
Zinc 0.49 0.12 Rice
Starch
Phosphorus 43 25 Rice
Sodium 1 60 Rice
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.094 Rice
Vitamin B2 0.013 0.026 Soba
Vitamin B3 1.476 0.51 Rice
Vitamin B5 0.39 0.235 Rice
Vitamin B6 0.093 0.04 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 58 7 Rice
Trans Fat
Saturated Fat 0.077 0.019 Soba
Monounsaturated Fat 0.088 0.026 Rice
Polyunsaturated fat 0.076 0.031 Rice
Tryptophan 0.031 0.072 Soba
Threonine 0.096 0.177 Soba
Isoleucine 0.116 0.195 Soba
Leucine 0.222 0.33 Soba
Lysine 0.097 0.214 Soba
Methionine 0.063 0.072 Soba
Phenylalanine 0.144 0.217 Soba
Valine 0.164 0.249 Soba
Histidine 0.063 0.119 Soba
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.