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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.
  • The glycemic index of rye is lower.

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

Infographic

Rye 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.
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Soba
0
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 +1122.2%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +1357.1%
Contains more IronIron +447.9%
Contains more CopperCopper +4487.5%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +1228%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +589%
Contains more SeleniumSelenium +∞%

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.
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +236.2%
Contains more Vitamin B2Vitamin B2 +865.4%
Contains more Vitamin B3Vitamin B3 +737.3%
Contains more Vitamin B5Vitamin B5 +519.6%
Contains more Vitamin B6Vitamin B6 +635%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +442.9%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Soba DV% diff.
Manganese 2.577mg 0.374mg 96%
Fiber 15.1g 60%
Phosphorus 332mg 25mg 44%
Copper 0.367mg 0.008mg 40%
Iron 2.63mg 0.48mg 27%
Selenium 13.9µg 25%
Vitamin B5 1.456mg 0.235mg 24%
Magnesium 110mg 9mg 24%
Vitamin B3 4.27mg 0.51mg 24%
Zinc 2.65mg 0.12mg 23%
Vitamin B6 0.294mg 0.04mg 20%
Vitamin B1 0.316mg 0.094mg 19%
Carbs 75.86g 21.44g 18%
Vitamin B2 0.251mg 0.026mg 17%
Potassium 510mg 35mg 14%
Calories 338kcal 99kcal 12%
Protein 10.34g 5.06g 11%
Folate 38µg 7µg 8%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.767g 0.031g 5%
Vitamin K 5.9µg 5%
Sodium 2mg 60mg 3%
Calcium 24mg 4mg 2%
Fats 1.63g 0.1g 2%
Saturated fat 0.197g 0.019g 1%
Net carbs 60.76g 21.44g N/A
Sugar 0.98g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.208g 0.026g 0%
Tryptophan 0.108mg 0.072mg 0%
Threonine 0.289mg 0.177mg 0%
Isoleucine 0.208mg 0.195mg 0%
Leucine 0.563mg 0.33mg 0%
Lysine 0.286mg 0.214mg 0%
Methionine 0.153mg 0.072mg 0%
Phenylalanine 0.435mg 0.217mg 0%
Valine 0.317mg 0.249mg 0%
Histidine 0.189mg 0.119mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Soba
1
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 ProteinProtein +104.3%
Contains more FatsFats +1530%
Contains more CarbsCarbs +253.8%
Contains more OtherOther +302.6%
Contains more WaterWater +588.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
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 +700%
Contains more Poly. FatPolyunsaturated fat +2374.2%
Contains less Sat. FatSaturated fat -90.4%

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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. 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.