Soba vs. Arborio rice — In-Depth Nutrition Comparison
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How are soba and arborio rice different?
- Arborio rice is higher than soba in folate, iron, copper, vitamin B3, and vitamin B1.
- Arborio rice covers your daily need for folate, 13% more than soba.
- 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
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 | +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% |
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 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 B3 | 0.51mg | 1.493mg | 6% |
| Vitamin B1 | 0.094mg | 0.164mg | 6% |
| Protein | 5.06g | 2.36g | 5% |
| Vitamin B5 | 0.235mg | 0.397mg | 3% |
| Zinc | 0.12mg | 0.4mg | 3% |
| Sodium | 60mg | 0mg | 3% |
| Calories | 99kcal | 130kcal | 2% |
| Carbs | 21.44g | 28.73g | 2% |
| Vitamin B6 | 0.04mg | 0.059mg | 1% |
| Vitamin B2 | 0.026mg | 0.016mg | 1% |
| Manganese | 0.374mg | 0.357mg | 1% |
| Phosphorus | 25mg | 33mg | 1% |
| 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 OtherOther | +105.3% |
| 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% |
