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Soba vs. Beef Liver raw — In-Depth Nutrition Comparison

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Significant differences between soba and beef Liver raw

  • The amount of vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, folate, and iron in beef Liver raw is higher than in soba.
  • Beef Liver raw covers your daily vitamin B12 needs 2471% more than soba.

Specific food types used in this comparison are Noodles, japanese, soba, cooked and Beef, variety meats and by-products, liver, raw.

Infographic

Soba vs Beef Liver raw 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
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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains less SodiumSodium -13%
Contains more ManganeseManganese +20.6%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +794.3%
Contains more IronIron +920.8%
Contains more CopperCopper +121837.5%
Contains more ZincZinc +3233.3%
Contains more PhosphorusPhosphorus +1448%

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
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% 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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +101.1%
Contains more Vitamin B2Vitamin B2 +10496.2%
Contains more Vitamin B3Vitamin B3 +2483.3%
Contains more Vitamin B5Vitamin B5 +2952.3%
Contains more Vitamin B6Vitamin B6 +2607.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +4042.9%

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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +451.2%
Contains more ProteinProtein +302.4%
Contains more FatsFats +3530%
Contains more OtherOther +235.9%
~equal in Water ~70.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +1742.3%
Contains more Poly. FatPolyunsaturated fat +1400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.008mg 9.755mg 1083%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.026mg 2.755mg 210%
Vitamin B5 0.235mg 7.173mg 139%
Cholesterol 0mg 275mg 92%
Vitamin B6 0.04mg 1.083mg 80%
Vitamin B3 0.51mg 13.175mg 79%
Selenium 39.7µg 72%
Folate 7µg 290µg 71%
Choline 333.3mg 61%
Iron 0.48mg 4.9mg 55%
Phosphorus 25mg 387mg 52%
Zinc 0.12mg 4mg 35%
Protein 5.06g 20.36g 31%
Potassium 35mg 313mg 8%
Vitamin B1 0.094mg 0.189mg 8%
Carbs 21.44g 3.89g 6%
Saturated fat 0.019g 1.233g 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Fats 0.1g 3.63g 5%
Vitamin K 3.1µg 3%
Manganese 0.374mg 0.31mg 3%
Polyunsaturated fat 0.031g 0.465g 3%
Vitamin E 0.38mg 3%
Calories 99kcal 135kcal 2%
Magnesium 9mg 18mg 2%
Monounsaturated fat 0.026g 0.479g 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 21.44g 3.89g N/A
Calcium 4mg 5mg 0%
Sodium 60mg 69mg 0%
Trans fat 0.17g N/A
Tryptophan 0.072mg 0.263mg 0%
Threonine 0.177mg 0.869mg 0%
Isoleucine 0.195mg 0.967mg 0%
Leucine 0.33mg 1.91mg 0%
Lysine 0.214mg 1.607mg 0%
Methionine 0.072mg 0.543mg 0%
Phenylalanine 0.217mg 1.084mg 0%
Valine 0.249mg 1.26mg 0%
Histidine 0.119mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
855%
Beef Liver raw
Minerals Daily Need Coverage Score
10%
Soba
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 1.214g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.