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Rye vs Soba - In-Depth Nutrition Comparison

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What are the differences between Rye and Soba?

  • Rye is richer than Soba in Manganese, Phosphorus, Copper, Iron, Vitamin B5, Magnesium, Vitamin B3, Zinc, Vitamin B6, and Vitamin B1.
  • Rye's daily need coverage for Manganese is 96% more.
  • Rye has 46 times more Copper than Soba. While Rye has 0.367mg of Copper, Soba has only 0.008mg.

We used Rye grain and Noodles, japanese, soba, cooked types in this article.

Infographic

Rye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
0
Soba
Contains more Calcium +500%
Contains more Iron +447.9%
Contains more Magnesium +1122.2%
Contains more Phosphorus +1228%
Contains more Potassium +1357.1%
Contains less Sodium -96.7%
Contains more Zinc +2108.3%
Contains more Copper +4487.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +500%
Contains more Iron +447.9%
Contains more Magnesium +1122.2%
Contains more Phosphorus +1228%
Contains more Potassium +1357.1%
Contains less Sodium -96.7%
Contains more Zinc +2108.3%
Contains more Copper +4487.5%

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
Rye
9
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236.2%
Contains more Vitamin B2 +865.4%
Contains more Vitamin B3 +737.3%
Contains more Vitamin B5 +519.6%
Contains more Vitamin B6 +635%
Contains more Folate +442.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236.2%
Contains more Vitamin B2 +865.4%
Contains more Vitamin B3 +737.3%
Contains more Vitamin B5 +519.6%
Contains more Vitamin B6 +635%
Contains more Folate +442.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Soba Opinion
Net carbs 60.76g 21.44g Rye
Protein 10.34g 5.06g Rye
Fats 1.63g 0.1g Rye
Carbs 75.86g 21.44g Rye
Calories 338kcal 99kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Soba
Fiber 15.1g g Rye
Calcium 24mg 4mg Rye
Iron 2.63mg 0.48mg Rye
Magnesium 110mg 9mg Rye
Phosphorus 332mg 25mg Rye
Potassium 510mg 35mg Rye
Sodium 2mg 60mg Rye
Zinc 2.65mg 0.12mg Rye
Copper 0.367mg 0.008mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.094mg Rye
Vitamin B2 0.251mg 0.026mg Rye
Vitamin B3 4.27mg 0.51mg Rye
Vitamin B5 1.456mg 0.235mg Rye
Vitamin B6 0.294mg 0.04mg Rye
Folate 38µg 7µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg Rye
Tryptophan 0.108mg 0.072mg Rye
Threonine 0.289mg 0.177mg Rye
Isoleucine 0.208mg 0.195mg Rye
Leucine 0.563mg 0.33mg Rye
Lysine 0.286mg 0.214mg Rye
Methionine 0.153mg 0.072mg Rye
Phenylalanine 0.435mg 0.217mg Rye
Valine 0.317mg 0.249mg Rye
Histidine 0.189mg 0.119mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.197g 0.019g Soba
Monounsaturated Fat 0.208g 0.026g Rye
Polyunsaturated fat 0.767g 0.031g Rye

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
6
Soba
Mineral Summary Score
71
Rye
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 food.
Protein
62%
Rye
30%
Soba
Carbohydrates
76%
Rye
21%
Soba
Fats
8%
Rye
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.178g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.