Rice vs. Soba — In-Depth Nutrition Comparison
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Significant differences between rice and soba
- Rice has more folate, iron, copper, vitamin B3, and vitamin B1; however, soba is richer in protein.
- 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.
- Rice has a higher glycemic index. The glycemic index of rice is 60, while the glycemic index of soba is 46.
Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Noodles, japanese, soba, cooked.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +150% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +762.5% |
| Contains more ZincZinc | +308.3% |
| Contains more PhosphorusPhosphorus | +72% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +26.2% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +73.4% |
| Contains more Vitamin B3Vitamin B3 | +189.4% |
| Contains more Vitamin B5Vitamin B5 | +66% |
| Contains more Vitamin B6Vitamin B6 | +132.5% |
| Contains more FolateFolate | +728.6% |
| Contains more Vitamin B2Vitamin B2 | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.5µg | 14% | |
| Folate | 58µg | 7µg | 13% |
| Iron | 1.2mg | 0.48mg | 9% |
| Copper | 0.069mg | 0.008mg | 7% |
| Vitamin B1 | 0.163mg | 0.094mg | 6% |
| Vitamin B3 | 1.476mg | 0.51mg | 6% |
| Protein | 2.69g | 5.06g | 5% |
| Manganese | 0.472mg | 0.374mg | 4% |
| Vitamin B6 | 0.093mg | 0.04mg | 4% |
| Zinc | 0.49mg | 0.12mg | 3% |
| Phosphorus | 43mg | 25mg | 3% |
| Sodium | 1mg | 60mg | 3% |
| Vitamin B5 | 0.39mg | 0.235mg | 3% |
| Calories | 130kcal | 99kcal | 2% |
| Carbs | 28.17g | 21.44g | 2% |
| Fiber | 0.4g | 2% | |
| Magnesium | 12mg | 9mg | 1% |
| Calcium | 10mg | 4mg | 1% |
| Vitamin B2 | 0.013mg | 0.026mg | 1% |
| Protein per 100 calories | 2.1g | 5.1g | N/A |
| Calories per 10 g protein | 483kcal | 196kcal | N/A |
| Weight per 100 calories | 77g | 101g | N/A |
| Fats | 0.28g | 0.1g | 0% |
| Net carbs | 27.77g | 21.44g | N/A |
| Potassium | 35mg | 35mg | 0% |
| Sugar | 0.05g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.077g | 0.019g | 0% |
| Monounsaturated fat | 0.088g | 0.026g | 0% |
| Polyunsaturated fat | 0.076g | 0.031g | 0% |
| Tryptophan | 0.031mg | 0.072mg | 0% |
| Threonine | 0.096mg | 0.177mg | 0% |
| Isoleucine | 0.116mg | 0.195mg | 0% |
| Leucine | 0.222mg | 0.33mg | 0% |
| Lysine | 0.097mg | 0.214mg | 0% |
| Methionine | 0.063mg | 0.072mg | 0% |
| Phenylalanine | 0.144mg | 0.217mg | 0% |
| Valine | 0.164mg | 0.249mg | 0% |
| Histidine | 0.063mg | 0.119mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +180% |
| Contains more CarbsCarbs | +31.4% |
| Contains more ProteinProtein | +88.1% |
~equal in
Water
~73.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +238.5% |
| Contains more Poly. FatPolyunsaturated fat | +145.2% |
| Contains less Sat. FatSaturated fat | -75.3% |
