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

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

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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.