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  6. Soba vs. American cheese

Soba vs. American cheese — In-Depth Nutrition Comparison

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How are soba and American cheese different?

  • Soba is richer in manganese, while American cheese is higher in calcium, phosphorus, vitamin B12, zinc, vitamin A, and vitamin B2.
  • American cheese covers your daily need for calcium, 104% more than soba.
  • Soba contains 9 times more manganese than American cheese. Soba contains 0.374mg of manganese, while American cheese contains 0.041mg.
  • Soba is lower in sodium.
  • Soba has a higher glycemic index (46) than American cheese (27).

Noodles, japanese, soba, cooked and Cheese, pasteurized process, American, without added vitamin D types were used in this article.

Infographic

Soba vs American cheese 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
Soba
2
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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +812.2%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +26025%
Contains more PotassiumPotassium +277.1%
Contains more IronIron +31.3%
Contains more CopperCopper +475%
Contains more ZincZinc +1975%
Contains more PhosphorusPhosphorus +2464%

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
Soba
2
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +526.7%
Contains more Vitamin B3Vitamin B3 +571.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B5Vitamin B5 +71.5%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +479.5%
Contains more WaterWater +84.3%
Contains more ProteinProtein +258.3%
Contains more FatsFats +31690%
Contains more OtherOther +1635.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +31576.9%
Contains more Poly. FatPolyunsaturated fat +4048.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba American cheese DV% diff.
Calcium 4mg 1045mg 104%
Phosphorus 25mg 641mg 88%
Saturated fat 0.019g 18.057g 82%
Sodium 60mg 1671mg 70%
Vitamin B12 0µg 1.5µg 63%
Fats 0.1g 31.79g 49%
Selenium 20.2µg 37%
Cholesterol 0mg 100mg 33%
Vitamin A 0µg 250µg 28%
Protein 5.06g 18.13g 26%
Zinc 0.12mg 2.49mg 22%
Monounsaturated fat 0.026g 8.236g 21%
Vitamin B2 0.026mg 0.234mg 16%
Manganese 0.374mg 0.041mg 14%
Calories 99kcal 371kcal 14%
Polyunsaturated fat 0.031g 1.286g 8%
Vitamin B1 0.094mg 0.015mg 7%
Choline 36.2mg 7%
Carbs 21.44g 3.7g 6%
Vitamin E 0.8mg 5%
Magnesium 9mg 26mg 4%
Copper 0.008mg 0.046mg 4%
Potassium 35mg 132mg 3%
Vitamin B3 0.51mg 0.076mg 3%
Vitamin B5 0.235mg 0.403mg 3%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 2.6µg 2%
Iron 0.48mg 0.63mg 2%
Vitamin B6 0.04mg 0.054mg 1%
Net carbs 21.44g 3.7g N/A
Sugar 2.26g N/A
Folate 7µg 8µg 0%
Trans fat 1.144g N/A
Tryptophan 0.072mg 0.232mg 0%
Threonine 0.177mg 0.772mg 0%
Isoleucine 0.195mg 0.938mg 0%
Leucine 0.33mg 1.716mg 0%
Lysine 0.214mg 1.516mg 0%
Methionine 0.072mg 0.475mg 0%
Phenylalanine 0.217mg 0.939mg 0%
Valine 0.249mg 1.187mg 0%
Histidine 0.119mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba American cheese
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
5%
Soba
33%
American cheese
Minerals Daily Need Coverage Score
10%
Soba
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 1611mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 18.038g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.4)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 19)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.