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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
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 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 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

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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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)

All nutrients comparison - raw data values

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

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.