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Flax vs Soba - In-Depth Nutrition Comparison

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A recap on differences between Flax and Soba

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

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

Infographic

Flax 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
Flax
8
:
0
Soba
Contains more Calcium +6275%
Contains more Iron +1093.8%
Contains more Magnesium +4255.6%
Contains more Phosphorus +2468%
Contains more Potassium +2222.9%
Contains less Sodium -50%
Contains more Zinc +3516.7%
Contains more Copper +15150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +6275%
Contains more Iron +1093.8%
Contains more Magnesium +4255.6%
Contains more Phosphorus +2468%
Contains more Potassium +2222.9%
Contains less Sodium -50%
Contains more Zinc +3516.7%
Contains more Copper +15150%

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
Flax
9
:
0
Soba
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1648.9%
Contains more Vitamin B2 +519.2%
Contains more Vitamin B3 +503.9%
Contains more Vitamin B5 +319.1%
Contains more Vitamin B6 +1082.5%
Contains more Folate +1142.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 C +∞%
Contains more Vitamin B1 +1648.9%
Contains more Vitamin B2 +519.2%
Contains more Vitamin B3 +503.9%
Contains more Vitamin B5 +319.1%
Contains more Vitamin B6 +1082.5%
Contains more Folate +1142.9%

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.
Flax 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 Soba Opinion
Net carbs 1.58g 21.44g Soba
Protein 18.29g 5.06g Flax
Fats 42.16g 0.1g Flax
Carbs 28.88g 21.44g Flax
Calories 534kcal 99kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Soba
Fiber 27.3g g Flax
Calcium 255mg 4mg Flax
Iron 5.73mg 0.48mg Flax
Magnesium 392mg 9mg Flax
Phosphorus 642mg 25mg Flax
Potassium 813mg 35mg Flax
Sodium 30mg 60mg Flax
Zinc 4.34mg 0.12mg Flax
Copper 1.22mg 0.008mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.094mg Flax
Vitamin B2 0.161mg 0.026mg Flax
Vitamin B3 3.08mg 0.51mg Flax
Vitamin B5 0.985mg 0.235mg Flax
Vitamin B6 0.473mg 0.04mg Flax
Folate 87µg 7µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.072mg Flax
Threonine 0.766mg 0.177mg Flax
Isoleucine 0.896mg 0.195mg Flax
Leucine 1.235mg 0.33mg Flax
Lysine 0.862mg 0.214mg Flax
Methionine 0.37mg 0.072mg Flax
Phenylalanine 0.957mg 0.217mg Flax
Valine 1.072mg 0.249mg Flax
Histidine 0.472mg 0.119mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.019g Soba
Monounsaturated Fat 7.527g 0.026g Flax
Polyunsaturated fat 28.73g 0.031g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63
Flax
6
Soba
Mineral Summary Score
181
Flax
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
110%
Flax
30%
Soba
Carbohydrates
29%
Flax
21%
Soba
Fats
195%
Flax
0%
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
Flax contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - 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.