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Soba vs. Cellophane noodles — In-Depth Nutrition Comparison

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What are the differences between soba and cellophane noodles?

  • Soba is higher in manganese, yet cellophane noodles are higher in iron and copper.
  • Cellophane noodles' daily need coverage for iron is 21% more.
  • Soba has 4 times more manganese than cellophane noodles. While soba has 0.374mg of manganese, cellophane noodles have only 0.1mg.

We used Noodles, japanese, soba, cooked and Noodles, chinese, cellophane or long rice (mung beans), dehydrated types in this article.

Infographic

Soba vs Cellophane noodles 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.
Soba
3
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 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +250%
Contains more ManganeseManganese +274%
Contains more CalciumCalcium +525%
Contains more IronIron +352.1%
Contains more CopperCopper +912.5%
Contains more ZincZinc +241.7%
Contains more PhosphorusPhosphorus +28%
Contains less SodiumSodium -83.3%

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
4
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% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +155%
Contains more Vitamin B5Vitamin B5 +135%
Contains more FolateFolate +250%
Contains more Vitamin B1Vitamin B1 +59.6%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soba Cellophane noodles DV% diff.
Carbs 21.44g 86.09g 22%
Iron 0.48mg 2.17mg 21%
Choline 93.2mg 17%
Selenium 7.9µg 14%
Calories 99kcal 351kcal 13%
Manganese 0.374mg 0.1mg 12%
Protein 5.06g 0.16g 10%
Copper 0.008mg 0.081mg 8%
Vitamin B1 0.094mg 0.15mg 5%
Vitamin B5 0.235mg 0.1mg 3%
Zinc 0.12mg 0.41mg 3%
Vitamin B3 0.51mg 0.2mg 2%
Vitamin B2 0.026mg 0mg 2%
Sodium 60mg 10mg 2%
Fiber 0.5g 2%
Calcium 4mg 25mg 2%
Vitamin E 0.13mg 1%
Phosphorus 25mg 32mg 1%
Potassium 35mg 10mg 1%
Magnesium 9mg 3mg 1%
Vitamin B6 0.04mg 0.05mg 1%
Folate 7µg 2µg 1%
Fats 0.1g 0.06g 0%
Net carbs 21.44g 85.59g N/A
Saturated fat 0.019g 0.017g 0%
Monounsaturated fat 0.026g 0.008g 0%
Polyunsaturated fat 0.031g 0.018g 0%
Tryptophan 0.072mg 0.002mg 0%
Threonine 0.177mg 0.005mg 0%
Isoleucine 0.195mg 0.007mg 0%
Leucine 0.33mg 0.013mg 0%
Lysine 0.214mg 0.011mg 0%
Methionine 0.072mg 0.002mg 0%
Phenylalanine 0.217mg 0.01mg 0%
Valine 0.249mg 0.008mg 0%
Histidine 0.119mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
4
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
Contains more ProteinProtein +3062.5%
Contains more FatsFats +66.7%
Contains more WaterWater +444%
Contains more OtherOther +44.4%
Contains more CarbsCarbs +301.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
2
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +72.2%
Contains less Sat. FatSaturated fat -10.5%

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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. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.