Soba vs. Arborio rice — In-Depth Nutrition Comparison
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How are soba and arborio rice different?
- Soba is richer in protein, while arborio rice is higher in folate, iron, copper, vitamin B3, and vitamin B1.
- Arborio rice covers your daily need for folate 13% more than soba.
- Soba contains 2 times more protein than arborio rice. Soba contains 5.06g of protein, while arborio rice contains 2.36g.
- Arborio rice has a higher glycemic index (69) than soba (46).
Noodles, japanese, soba, cooked and Rice, white, short-grain, enriched, cooked types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +12.5% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +34.6% |
| Contains more IronIron | +204.2% |
| Contains more CopperCopper | +800% |
| Contains more ZincZinc | +233.3% |
| Contains more PhosphorusPhosphorus | +32% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more Vitamin B1Vitamin B1 | +74.5% |
| Contains more Vitamin B3Vitamin B3 | +192.7% |
| Contains more Vitamin B5Vitamin B5 | +68.9% |
| Contains more Vitamin B6Vitamin B6 | +47.5% |
| Contains more FolateFolate | +742.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.5µg | 14% | |
| Folate | 7µg | 59µg | 13% |
| Iron | 0.48mg | 1.46mg | 12% |
| Copper | 0.008mg | 0.072mg | 7% |
| Vitamin B1 | 0.094mg | 0.164mg | 6% |
| Vitamin B3 | 0.51mg | 1.493mg | 6% |
| Protein | 5.06g | 2.36g | 5% |
| Zinc | 0.12mg | 0.4mg | 3% |
| Sodium | 60mg | 0mg | 3% |
| Vitamin B5 | 0.235mg | 0.397mg | 3% |
| Calories | 99kcal | 130kcal | 2% |
| Carbs | 21.44g | 28.73g | 2% |
| Phosphorus | 25mg | 33mg | 1% |
| Manganese | 0.374mg | 0.357mg | 1% |
| Vitamin B2 | 0.026mg | 0.016mg | 1% |
| Vitamin B6 | 0.04mg | 0.059mg | 1% |
| Protein per 100 calories | 5.1g | 1.8g | N/A |
| Calories per 10 g protein | 196kcal | 551kcal | N/A |
| Weight per 100 calories | 101g | 77g | N/A |
| Fats | 0.1g | 0.19g | 0% |
| Net carbs | 21.44g | 28.73g | N/A |
| Magnesium | 9mg | 8mg | 0% |
| Calcium | 4mg | 1mg | 0% |
| Potassium | 35mg | 26mg | 0% |
| Saturated fat | 0.019g | 0.051g | 0% |
| Monounsaturated fat | 0.026g | 0.058g | 0% |
| Polyunsaturated fat | 0.031g | 0.05g | 0% |
| Tryptophan | 0.072mg | 0.027mg | 0% |
| Threonine | 0.177mg | 0.084mg | 0% |
| Isoleucine | 0.195mg | 0.102mg | 0% |
| Leucine | 0.33mg | 0.195mg | 0% |
| Lysine | 0.214mg | 0.085mg | 0% |
| Methionine | 0.072mg | 0.056mg | 0% |
| Phenylalanine | 0.217mg | 0.126mg | 0% |
| Valine | 0.249mg | 0.144mg | 0% |
| Histidine | 0.119mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +114.4% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +34% |
~equal in
Water
~68.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -62.7% |
| Contains more Mono. FatMonounsaturated fat | +123.1% |
| Contains more Poly. FatPolyunsaturated fat | +61.3% |
