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Seed vs Soba - In-Depth Nutrition Comparison

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Differences between Seed and Soba

  • Soba contains less Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc than Seed.
  • Seed's daily need coverage for Phosphorus is 119% higher.
  • Soba contains 175 times less Saturated Fat than Seed. Seed contains 3.33g of Saturated Fat, while Soba contains 0.019g.

The food types used in this comparison are Seeds, chia seeds, dried and Noodles, japanese, soba, cooked.

Infographic

Seed 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
Seed
8
:
0
Soba
Contains more Iron +1508.3%
Contains more Calcium +15675%
Contains more Potassium +1062.9%
Contains more Magnesium +3622.2%
Contains more Copper +11450%
Contains more Zinc +3716.7%
Contains more Phosphorus +3340%
Contains less Sodium -73.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +1508.3%
Contains more Calcium +15675%
Contains more Potassium +1062.9%
Contains more Magnesium +3622.2%
Contains more Copper +11450%
Contains more Zinc +3716.7%
Contains more Phosphorus +3340%
Contains less Sodium -73.3%

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
Seed
7
:
3
Soba
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +559.6%
Contains more Vitamin B2 +553.8%
Contains more Vitamin B3 +1631.4%
Contains more Folate +600%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +559.6%
Contains more Vitamin B2 +553.8%
Contains more Vitamin B3 +1631.4%
Contains more Folate +600%

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
35
Seed
6
Soba
Mineral Summary Score
195
Seed
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
99%
Seed
30%
Soba
Carbohydrates
42%
Seed
21%
Soba
Fats
142%
Seed
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.
Seed Soba
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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 Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 3.311g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Seed Soba Opinion
Calories 486 99 Seed
Protein 16.54 5.06 Seed
Fats 30.74 0.1 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 21.44 Seed
Cholesterol 0 0
Vitamin D 0 Soba
Iron 7.72 0.48 Seed
Calcium 631 4 Seed
Potassium 407 35 Seed
Magnesium 335 9 Seed
Sugar
Fiber 34.4 Seed
Copper 0.924 0.008 Seed
Zinc 4.58 0.12 Seed
Starch
Phosphorus 860 25 Seed
Sodium 16 60 Seed
Vitamin A 54 0 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Soba
Vitamin B1 0.62 0.094 Seed
Vitamin B2 0.17 0.026 Seed
Vitamin B3 8.83 0.51 Seed
Vitamin B5 0.235 Soba
Vitamin B6 0.04 Soba
Vitamin B12 0 0
Vitamin K
Folate 49 7 Seed
Trans Fat 0.14 Soba
Saturated Fat 3.33 0.019 Soba
Monounsaturated Fat 2.309 0.026 Seed
Polyunsaturated fat 23.665 0.031 Seed
Tryptophan 0.436 0.072 Seed
Threonine 0.709 0.177 Seed
Isoleucine 0.801 0.195 Seed
Leucine 1.371 0.33 Seed
Lysine 0.97 0.214 Seed
Methionine 0.588 0.072 Seed
Phenylalanine 1.016 0.217 Seed
Valine 0.95 0.249 Seed
Histidine 0.531 0.119 Seed
Fructose

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.