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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" 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% 0.66% 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 E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 338kcal 99kcal Rye
Protein 10.34g 5.06g Rye
Fats 1.63g 0.1g Rye
Net carbs 60.76g 21.44g Rye
Carbs 75.86g 21.44g Rye
Magnesium 110mg 9mg Rye
Calcium 24mg 4mg Rye
Potassium 510mg 35mg Rye
Iron 2.63mg 0.48mg Rye
Sugar 0.98g Soba
Fiber 15.1g Rye
Copper 0.367mg 0.008mg Rye
Zinc 2.65mg 0.12mg Rye
Phosphorus 332mg 25mg Rye
Sodium 2mg 60mg Rye
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg Rye
Manganese 2.577mg 0.374mg Rye
Selenium 13.9µg Rye
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
Vitamin K 5.9µg Rye
Folate 38µg 7µg Rye
Choline 30.4mg Rye
Saturated Fat 0.197g 0.019g Soba
Monounsaturated Fat 0.208g 0.026g Rye
Polyunsaturated fat 0.767g 0.031g 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
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
5%
Soba
Minerals Daily Need Coverage Score
98%
Rye
10%
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

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.