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Soba vs. Amaranth — In-Depth Nutrition Comparison

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What are the differences between soba and amaranth?

  • Soba is higher in vitamin B1, yet amaranth is higher in manganese, iron, phosphorus, copper, magnesium, zinc, and vitamin B6.
  • Amaranth's daily need coverage for manganese is 21% more.
  • Soba has 6 times more vitamin B1 than amaranth. While soba has 0.094mg of vitamin B1, amaranth has only 0.015mg.
  • The glycemic index of soba is lower.

We used Noodles, japanese, soba, cooked and Amaranth grain, cooked types in this article.

Infographic

Soba vs Amaranth 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more MagnesiumMagnesium +622.2%
Contains more CalciumCalcium +1075%
Contains more PotassiumPotassium +285.7%
Contains more IronIron +337.5%
Contains more CopperCopper +1762.5%
Contains more ZincZinc +616.7%
Contains more PhosphorusPhosphorus +492%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +128.3%

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.
Soba
4
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%
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin B1Vitamin B1 +526.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +117%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +182.5%
Contains more FolateFolate +214.3%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soba Amaranth DV% diff.
Manganese 0.374mg 0.854mg 21%
Iron 0.48mg 2.1mg 20%
Phosphorus 25mg 148mg 18%
Copper 0.008mg 0.149mg 16%
Magnesium 9mg 65mg 13%
Selenium 5.5µg 10%
Fiber 2.1g 8%
Starch 16.23g 7%
Zinc 0.12mg 0.86mg 7%
Vitamin B1 0.094mg 0.015mg 7%
Vitamin B6 0.04mg 0.113mg 6%
Vitamin B5 0.235mg 5%
Calcium 4mg 47mg 4%
Folate 7µg 22µg 4%
Potassium 35mg 135mg 3%
Protein 5.06g 3.8g 3%
Sodium 60mg 6mg 2%
Fats 0.1g 1.58g 2%
Vitamin B3 0.51mg 0.235mg 2%
Carbs 21.44g 18.69g 1%
Vitamin E 0.19mg 1%
Calories 99kcal 102kcal 0%
Net carbs 21.44g 16.59g N/A
Vitamin B2 0.026mg 0.022mg 0%
Saturated fat 0.019g 0%
Monounsaturated fat 0.026g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.072mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0%
Leucine 0.33mg 0%
Lysine 0.214mg 0%
Methionine 0.072mg 0%
Phenylalanine 0.217mg 0%
Valine 0.249mg 0%
Histidine 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +33.2%
Contains more CarbsCarbs +14.7%
Contains more FatsFats +1480%
Contains more OtherOther +97.4%
~equal in Water ~75.16g

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.