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 of Folate 13% more than Soba.
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
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Calcium
+300%
Contains
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Magnesium
+12.5%
Contains
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Potassium
+34.6%
Contains
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Iron
+204.2%
Contains
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Phosphorus
+32%
Contains
less
Sodium
-100%
Contains
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Zinc
+233.3%
Contains
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Copper
+800%
Equal in Manganese - 0.357
Contains
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Calcium
+300%
Contains
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Magnesium
+12.5%
Contains
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Potassium
+34.6%
Contains
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Iron
+204.2%
Contains
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Phosphorus
+32%
Contains
less
Sodium
-100%
Contains
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Zinc
+233.3%
Contains
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Copper
+800%
Equal in Manganese - 0.357
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
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Vitamin B2
+62.5%
Contains
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Vitamin B1
+74.5%
Contains
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Vitamin B3
+192.7%
Contains
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Vitamin B5
+68.9%
Contains
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Vitamin B6
+47.5%
Contains
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Folate
+742.9%
Contains
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Vitamin B2
+62.5%
Contains
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Vitamin B1
+74.5%
Contains
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Vitamin B3
+192.7%
Contains
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Vitamin B5
+68.9%
Contains
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Vitamin B6
+47.5%
Contains
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Folate
+742.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+114.4%
Contains
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Other
+105.3%
Contains
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Fats
+90%
Contains
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Carbs
+34%
Equal in Water - 68.53
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
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Protein
+114.4%
Contains
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Other
+105.3%
Contains
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Fats
+90%
Contains
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Carbs
+34%
Equal in Water - 68.53
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-62.7%
Contains
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Monounsaturated Fat
+123.1%
Contains
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Polyunsaturated fat
+61.3%
Saturated Fat:
0.019 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.051 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.05 g
Contains
less
Saturated Fat
-62.7%
Contains
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Monounsaturated Fat
+123.1%
Contains
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Polyunsaturated fat
+61.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 21.44g | 28.73g |
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| Protein | 5.06g | 2.36g |
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| Fats | 0.1g | 0.19g |
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| Carbs | 21.44g | 28.73g |
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| Calories | 99kcal | 130kcal |
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| Calcium | 4mg | 1mg |
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| Iron | 0.48mg | 1.46mg |
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| Magnesium | 9mg | 8mg |
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| Phosphorus | 25mg | 33mg |
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| Potassium | 35mg | 26mg |
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| Sodium | 60mg | 0mg |
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| Zinc | 0.12mg | 0.4mg |
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| Copper | 0.008mg | 0.072mg |
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| Manganese | 0.374mg | 0.357mg |
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| Selenium | 7.5µg |
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| Vitamin B1 | 0.094mg | 0.164mg |
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| Vitamin B2 | 0.026mg | 0.016mg |
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| Vitamin B3 | 0.51mg | 1.493mg |
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| Vitamin B5 | 0.235mg | 0.397mg |
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| Vitamin B6 | 0.04mg | 0.059mg |
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| Folate | 7µg | 59µg |
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| Tryptophan | 0.072mg | 0.027mg |
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| Threonine | 0.177mg | 0.084mg |
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| Isoleucine | 0.195mg | 0.102mg |
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| Leucine | 0.33mg | 0.195mg |
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| Lysine | 0.214mg | 0.085mg |
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| Methionine | 0.072mg | 0.056mg |
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| Phenylalanine | 0.217mg | 0.126mg |
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| Valine | 0.249mg | 0.144mg |
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| Histidine | 0.119mg | 0.056mg |
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| Saturated Fat | 0.019g | 0.051g |
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| Monounsaturated Fat | 0.026g | 0.058g |
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| Polyunsaturated fat | 0.031g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
6%
13%
Minerals Daily Need Coverage Score
10%
20%
Comparison summary
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 23)
Which food is cheaper?
Soba is cheaper (difference - $1)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 60mg)
Which food is richer in vitamins?
Arborio rice is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.