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Rutabagas vs. Soba — In-Depth Nutrition Comparison

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Significant differences between rutabagas and soba

  • Rutabagas have more vitamin C and potassium; however, soba is richer in manganese.
  • Rutabagas cover your daily vitamin C needs 28% more than soba.
  • Soba has 11 times less calcium than rutabagas. Rutabagas have 43mg of calcium, while soba has 4mg.
  • Rutabagas have a higher glycemic index. The glycemic index of rutabagas is 72, while the glycemic index of soba is 46.

Specific food types used in this comparison are Rutabagas, raw and Noodles, japanese, soba, cooked.

Infographic

Rutabagas 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" 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 +122.2%
Contains more CalciumCalcium +975%
Contains more PotassiumPotassium +771.4%
Contains more CopperCopper +300%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +112%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +185.5%
~equal in Iron ~0.48mg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Soba
1
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +46.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.094mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
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 +60%
Contains more WaterWater +22.5%
Contains more OtherOther +82.1%
Contains more ProteinProtein +368.5%
Contains more CarbsCarbs +148.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Soba
2
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 Poly. FatPolyunsaturated fat +183.9%
Contains less Sat. FatSaturated fat -29.6%
~equal in Monounsaturated fat ~0.026g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Soba
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Rutabagas Soba DV% diff.
Vitamin C 25mg 0mg 28%
Manganese 0.131mg 0.374mg 11%
Fiber 2.3g 9%
Potassium 305mg 35mg 8%
Protein 1.08g 5.06g 8%
Vitamin B6 0.1mg 0.04mg 5%
Folate 21µg 7µg 4%
Carbs 8.62g 21.44g 4%
Calcium 43mg 4mg 4%
Phosphorus 53mg 25mg 4%
Calories 37kcal 99kcal 3%
Choline 14.1mg 3%
Magnesium 20mg 9mg 3%
Copper 0.032mg 0.008mg 3%
Vitamin E 0.3mg 2%
Vitamin B5 0.16mg 0.235mg 2%
Fructose 1.61g 2%
Sodium 12mg 60mg 2%
Selenium 0.7µg 1%
Zinc 0.24mg 0.12mg 1%
Vitamin B2 0.04mg 0.026mg 1%
Vitamin B3 0.7mg 0.51mg 1%
Fats 0.16g 0.1g 0%
Net carbs 6.32g 21.44g N/A
Iron 0.44mg 0.48mg 0%
Sugar 4.46g N/A
Starch 0.4g 0%
Vitamin B1 0.09mg 0.094mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.027g 0.019g 0%
Monounsaturated fat 0.025g 0.026g 0%
Polyunsaturated fat 0.088g 0.031g 0%
Tryptophan 0.072mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0%
Leucine 0.33mg 0%
Lysine 0.214mg 0%
Methionine 0.072mg 0%
Phenylalanine 0.217mg 0%
Valine 0.249mg 0%
Histidine 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Rutabagas
5%
Soba
Minerals Daily Need Coverage Score
13%
Rutabagas
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 4.46g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 26)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 48mg)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.