Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soba
  5. Compare
  6. Soba vs. Beefsteak raw

Soba vs. Beefsteak raw — In-Depth Nutrition Comparison

Compare

How are soba and beefsteak raw different?

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, iron, vitamin B2, and potassium than soba.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Soba has less saturated fat.
  • Beefsteak raw has a lower glycemic index (0) than soba (46).

Noodles, japanese, soba, cooked and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw are the varieties used in this article.

Infographic

Soba vs Beefsteak 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
Soba
1
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +971.4%
Contains more IronIron +316.7%
Contains more CopperCopper +887.5%
Contains more ZincZinc +4316.7%
Contains more PhosphorusPhosphorus +780%
~equal in Sodium ~55mg

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
3
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +25.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +889.8%
Contains more Vitamin B6Vitamin B6 +1257.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soba Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 27.9µg 51%
Zinc 0.12mg 5.3mg 47%
Vitamin B6 0.04mg 0.543mg 39%
Protein 5.06g 21.38g 33%
Phosphorus 25mg 220mg 28%
Vitamin B3 0.51mg 5.048mg 28%
Cholesterol 0mg 67mg 22%
Iron 0.48mg 2mg 19%
Manganese 0.374mg 16%
Vitamin B2 0.026mg 0.182mg 12%
Potassium 35mg 375mg 10%
Saturated fat 0.019g 1.875g 8%
Copper 0.008mg 0.079mg 8%
Fats 0.1g 5.36g 8%
Carbs 21.44g 0g 7%
Monounsaturated fat 0.026g 2.354g 6%
Vitamin B5 0.235mg 5%
Magnesium 9mg 25mg 4%
Calories 99kcal 134kcal 2%
Vitamin B1 0.094mg 0.075mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.5µg 1%
Folate 7µg 3µg 1%
Polyunsaturated fat 0.031g 0.189g 1%
Net carbs 21.44g 0g N/A
Vitamin D 0IU 3IU 0%
Calcium 4mg 5mg 0%
Sodium 60mg 55mg 0%
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.072mg 0.262mg 0%
Threonine 0.177mg 1.099mg 0%
Isoleucine 0.195mg 1.09mg 0%
Leucine 0.33mg 2.011mg 0%
Lysine 0.214mg 2.247mg 0%
Methionine 0.072mg 0.621mg 0%
Phenylalanine 0.217mg 0.931mg 0%
Valine 0.249mg 1.152mg 0%
Histidine 0.119mg 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
3
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.2%
Contains more ProteinProtein +322.5%
Contains more FatsFats +5260%
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +8953.8%
Contains more Poly. FatPolyunsaturated fat +509.7%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.