Semolina vs. Soba — In-Depth Nutrition Comparison
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Differences between semolina and soba
- Soba contains less vitamin B6, copper, manganese, vitamin B3, phosphorus, vitamin B1, vitamin B5, zinc, and calcium than semolina.
- Semolina's daily need coverage for vitamin B6 is 32% higher.
- Soba contains 36 times less copper than semolina. Semolina contains 0.284mg of copper, while soba contains 0.008mg.
The food types used in this comparison are Rice, white, long-grain, parboiled, unenriched, dry and Noodles, japanese, soba, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +1675% |
| Contains more PotassiumPotassium | +397.1% |
| Contains more IronIron | +54.2% |
| Contains more CopperCopper | +3450% |
| Contains more ZincZinc | +750% |
| Contains more PhosphorusPhosphorus | +512% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +176.7% |
| 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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +138.3% |
| Contains more Vitamin B2Vitamin B2 | +92.3% |
| Contains more Vitamin B3Vitamin B3 | +889.8% |
| Contains more Vitamin B5Vitamin B5 | +186% |
| Contains more Vitamin B6Vitamin B6 | +1030% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 36% | |
| Vitamin B6 | 0.452mg | 0.04mg | 32% |
| Copper | 0.284mg | 0.008mg | 31% |
| Manganese | 1.035mg | 0.374mg | 29% |
| Vitamin B3 | 5.048mg | 0.51mg | 28% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 21.44g | 20% |
| Phosphorus | 153mg | 25mg | 18% |
| Calories | 374kcal | 99kcal | 14% |
| Vitamin B1 | 0.224mg | 0.094mg | 11% |
| Vitamin B5 | 0.672mg | 0.235mg | 9% |
| Zinc | 1.02mg | 0.12mg | 8% |
| Fiber | 1.8g | 7% | |
| Calcium | 71mg | 4mg | 7% |
| Protein | 7.51g | 5.06g | 5% |
| Magnesium | 27mg | 9mg | 4% |
| Potassium | 174mg | 35mg | 4% |
| Sodium | 2mg | 60mg | 3% |
| Iron | 0.74mg | 0.48mg | 3% |
| Vitamin B2 | 0.05mg | 0.026mg | 2% |
| Polyunsaturated fat | 0.322g | 0.031g | 2% |
| Monounsaturated fat | 0.258g | 0.026g | 1% |
| Fats | 1.03g | 0.1g | 1% |
| Saturated fat | 0.294g | 0.019g | 1% |
| Net carbs | 79.09g | 21.44g | N/A |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Folate | 8µg | 7µg | 0% |
| Tryptophan | 0.103mg | 0.072mg | 0% |
| Threonine | 0.271mg | 0.177mg | 0% |
| Isoleucine | 0.339mg | 0.195mg | 0% |
| Leucine | 0.656mg | 0.33mg | 0% |
| Lysine | 0.215mg | 0.214mg | 0% |
| Methionine | 0.183mg | 0.072mg | 0% |
| Phenylalanine | 0.398mg | 0.217mg | 0% |
| Valine | 0.47mg | 0.249mg | 0% |
| Histidine | 0.185mg | 0.119mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.4% |
| Contains more FatsFats | +930% |
| Contains more CarbsCarbs | +277.3% |
| Contains more OtherOther | +82.1% |
| Contains more WaterWater | +640.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +892.3% |
| Contains more Poly. FatPolyunsaturated fat | +938.7% |
| Contains less Sat. FatSaturated fat | -93.5% |
