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  6. Flax seeds vs. Soba

Flax seeds vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between Flax seeds and Soba

  • Soba has less Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, Calcium, and Potassium.
  • Flax seeds covers your daily Copper needs 135% more than Soba.
  • Soba contains 64 times less Calcium than Flax seeds. Flax seeds contain 255mg of Calcium, while Soba contains 4mg.

Food varieties used in this article are Seeds, flaxseed and Noodles, japanese, soba, cooked.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Soba
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 +4255.6%
Contains more CalciumCalcium +6275%
Contains more PotassiumPotassium +2222.9%
Contains more IronIron +1093.8%
Contains more CopperCopper +15150%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +2468%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +563.6%
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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Soba
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1648.9%
Contains more Vitamin B2Vitamin B2 +519.2%
Contains more Vitamin B3Vitamin B3 +503.9%
Contains more Vitamin B5Vitamin B5 +319.1%
Contains more Vitamin B6Vitamin B6 +1082.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Soba
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 +261.5%
Contains more FatsFats +42060%
Contains more CarbsCarbs +34.7%
Contains more OtherOther +851.3%
Contains more WaterWater +949%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Soba
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 +28850%
Contains more Poly. FatPolyunsaturated fat +92577.4%
Contains less Sat. FatSaturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Soba
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Soba Opinion
Calories 534kcal 99kcal Flax seeds
Protein 18.29g 5.06g Flax seeds
Fats 42.16g 0.1g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 21.44g Soba
Carbs 28.88g 21.44g Flax seeds
Magnesium 392mg 9mg Flax seeds
Calcium 255mg 4mg Flax seeds
Potassium 813mg 35mg Flax seeds
Iron 5.73mg 0.48mg Flax seeds
Sugar 1.55g Soba
Fiber 27.3g Flax seeds
Copper 1.22mg 0.008mg Flax seeds
Zinc 4.34mg 0.12mg Flax seeds
Phosphorus 642mg 25mg Flax seeds
Sodium 30mg 60mg Flax seeds
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.374mg Flax seeds
Selenium 25.4µg Flax seeds
Vitamin B1 1.644mg 0.094mg Flax seeds
Vitamin B2 0.161mg 0.026mg Flax seeds
Vitamin B3 3.08mg 0.51mg Flax seeds
Vitamin B5 0.985mg 0.235mg Flax seeds
Vitamin B6 0.473mg 0.04mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 7µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.019g Soba
Monounsaturated Fat 7.527g 0.026g Flax seeds
Polyunsaturated fat 28.73g 0.031g Flax seeds
Tryptophan 0.297mg 0.072mg Flax seeds
Threonine 0.766mg 0.177mg Flax seeds
Isoleucine 0.896mg 0.195mg Flax seeds
Leucine 1.235mg 0.33mg Flax seeds
Lysine 0.862mg 0.214mg Flax seeds
Methionine 0.37mg 0.072mg Flax seeds
Phenylalanine 0.957mg 0.217mg Flax seeds
Valine 1.072mg 0.249mg Flax seeds
Histidine 0.472mg 0.119mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
5%
Soba
Minerals Daily Need Coverage Score
191%
Flax seeds
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 3.644g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 46)
Which food is cheaper?
Soba
Soba is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.