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Soba vs. Cocoa solids — In-Depth Nutrition Comparison

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Significant differences between soba and cocoa solids

  • The amount of copper, iron, manganese, magnesium, phosphorus, zinc, potassium, vitamin B2, and calcium in cocoa solids is higher than in soba.
  • Cocoa solids cover your daily copper needs 420% more than soba.
  • Soba contains less saturated fat.
  • Soba has a higher glycemic index. The glycemic index of soba is 46, while the glycemic index of cocoa solids is 24.

Specific food types used in this comparison are Noodles, japanese, soba, cooked and Cocoa, dry powder, unsweetened.

Infographic

Soba vs Cocoa solids 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
0
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +5444.4%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +4254.3%
Contains more IronIron +2787.5%
Contains more CopperCopper +47250%
Contains more ZincZinc +5575%
Contains more PhosphorusPhosphorus +2836%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +925.9%

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
1
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% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B2Vitamin B2 +826.9%
Contains more Vitamin B3Vitamin B3 +328.4%
Contains more Vitamin B6Vitamin B6 +195%
Contains more FolateFolate +357.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.254mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2333.7%
Contains more ProteinProtein +287.4%
Contains more FatsFats +13600%
Contains more CarbsCarbs +170.1%
Contains more OtherOther +1387.2%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +17476.9%
Contains more Poly. FatPolyunsaturated fat +1319.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Cocoa solids DV% diff.
Copper 0.008mg 3.788mg 420%
Iron 0.48mg 13.86mg 167%
Manganese 0.374mg 3.837mg 151%
Fiber 37g 148%
Magnesium 9mg 499mg 117%
Phosphorus 25mg 734mg 101%
Zinc 0.12mg 6.81mg 61%
Caffeine 230mg 58%
Potassium 35mg 1524mg 44%
Saturated fat 0.019g 8.07g 37%
Protein 5.06g 19.6g 29%
Selenium 14.3µg 26%
Fats 0.1g 13.7g 21%
Vitamin B2 0.026mg 0.241mg 17%
Calcium 4mg 128mg 12%
Carbs 21.44g 57.9g 12%
Monounsaturated fat 0.026g 4.57g 11%
Vitamin B3 0.51mg 2.185mg 10%
Calories 99kcal 228kcal 6%
Folate 7µg 32µg 6%
Vitamin B6 0.04mg 0.118mg 6%
Polyunsaturated fat 0.031g 0.44g 3%
Choline 12mg 2%
Sodium 60mg 21mg 2%
Vitamin K 2.5µg 2%
Vitamin E 0.1mg 1%
Vitamin B1 0.094mg 0.078mg 1%
Net carbs 21.44g 20.9g N/A
Sugar 1.75g N/A
Vitamin B5 0.235mg 0.254mg 0%
Tryptophan 0.072mg 0.293mg 0%
Threonine 0.177mg 0.776mg 0%
Isoleucine 0.195mg 0.76mg 0%
Leucine 0.33mg 1.189mg 0%
Lysine 0.214mg 0.983mg 0%
Methionine 0.072mg 0.202mg 0%
Phenylalanine 0.217mg 0.941mg 0%
Valine 0.249mg 1.177mg 0%
Histidine 0.119mg 0.339mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Cocoa solids
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
15%
Cocoa solids
Minerals Daily Need Coverage Score
10%
Soba
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 8.051g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.4)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.