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Soba vs. Romano cheese — In-Depth Nutrition Comparison

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Summary of differences between soba and romano cheese

  • Soba has more manganese; however, romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A.
  • Romano cheese covers your daily need for calcium, 106% more than soba.
  • Soba has 19 times more manganese than romano cheese. While soba has 0.374mg of manganese, romano cheese has only 0.02mg.
  • Soba has less sodium.
  • The glycemic index of soba is higher.

These are the specific foods used in this comparison Noodles, japanese, soba, cooked and Cheese, romano.

Infographic

Soba vs Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +1770%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +26500%
Contains more PotassiumPotassium +145.7%
Contains more IronIron +60.4%
Contains more CopperCopper +275%
Contains more ZincZinc +2050%
Contains more PhosphorusPhosphorus +2940%

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
2
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +154.1%
Contains more Vitamin B3Vitamin B3 +562.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1323.1%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Folate ~7µg

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +490.6%
Contains more WaterWater +136.2%
Contains more ProteinProtein +528.5%
Contains more FatsFats +26840%
Contains more OtherOther +1623.1%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +30046.2%
Contains more Poly. FatPolyunsaturated fat +1812.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Romano cheese DV% diff.
Calcium 4mg 1064mg 106%
Phosphorus 25mg 760mg 105%
Saturated fat 0.019g 17.115g 78%
Sodium 60mg 1433mg 60%
Protein 5.06g 31.8g 53%
Vitamin B12 0µg 1.12µg 47%
Fats 0.1g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.026mg 0.37mg 26%
Selenium 14.5µg 26%
Zinc 0.12mg 2.58mg 22%
Monounsaturated fat 0.026g 7.838g 20%
Manganese 0.374mg 0.02mg 15%
Calories 99kcal 387kcal 14%
Vitamin A 0µg 96µg 11%
Magnesium 9mg 41mg 8%
Carbs 21.44g 3.63g 6%
Vitamin B1 0.094mg 0.037mg 5%
Vitamin B5 0.235mg 0.424mg 4%
Polyunsaturated fat 0.031g 0.593g 4%
Iron 0.48mg 0.77mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin B6 0.04mg 0.085mg 3%
Vitamin D 0IU 20IU 3%
Vitamin B3 0.51mg 0.077mg 3%
Potassium 35mg 86mg 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Copper 0.008mg 0.03mg 2%
Net carbs 21.44g 3.63g N/A
Sugar 0.73g N/A
Folate 7µg 7µg 0%
Tryptophan 0.072mg 0.429mg 0%
Threonine 0.177mg 1.171mg 0%
Isoleucine 0.195mg 1.685mg 0%
Leucine 0.33mg 3.071mg 0%
Lysine 0.214mg 2.941mg 0%
Methionine 0.072mg 0.852mg 0%
Phenylalanine 0.217mg 1.71mg 0%
Valine 0.249mg 2.183mg 0%
Histidine 0.119mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
5%
Soba
26%
Romano cheese
Minerals Daily Need Coverage Score
10%
Soba
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 1373mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 17.096g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $4.6)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.