Soba vs. Coconut — In-Depth Nutrition Comparison
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How are soba and coconut different?
- Coconut has more manganese, copper, iron, phosphorus, potassium, zinc, magnesium, and monounsaturated fat than soba.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Soba has less saturated fat.
- Soba has a lower glycemic index (46) than coconut (59).
Noodles, japanese, soba, cooked and Nuts, coconut meat, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more CalciumCalcium | +250% |
| Contains more PotassiumPotassium | +917.1% |
| Contains more IronIron | +406.3% |
| Contains more CopperCopper | +5337.5% |
| Contains more ZincZinc | +816.7% |
| Contains more PhosphorusPhosphorus | +352% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +301.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +42.4% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +27.7% |
| Contains more Vitamin B6Vitamin B6 | +35% |
| Contains more FolateFolate | +271.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.019g | 29.698g | 135% |
| Fats | 0.1g | 33.49g | 51% |
| Manganese | 0.374mg | 1.5mg | 49% |
| Copper | 0.008mg | 0.435mg | 47% |
| Fiber | 9g | 36% | |
| Iron | 0.48mg | 2.43mg | 24% |
| Selenium | 10.1µg | 18% | |
| Phosphorus | 25mg | 113mg | 13% |
| Calories | 99kcal | 354kcal | 13% |
| Potassium | 35mg | 356mg | 9% |
| Zinc | 0.12mg | 1.1mg | 9% |
| Magnesium | 9mg | 32mg | 5% |
| Folate | 7µg | 26µg | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Monounsaturated fat | 0.026g | 1.425g | 3% |
| Protein | 5.06g | 3.33g | 3% |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.031g | 0.366g | 2% |
| Vitamin B1 | 0.094mg | 0.066mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Sodium | 60mg | 20mg | 2% |
| Carbs | 21.44g | 15.23g | 2% |
| Vitamin B5 | 0.235mg | 0.3mg | 1% |
| Vitamin B6 | 0.04mg | 0.054mg | 1% |
| Calcium | 4mg | 14mg | 1% |
| Net carbs | 21.44g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin B2 | 0.026mg | 0.02mg | 0% |
| Vitamin B3 | 0.51mg | 0.54mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.072mg | 0.039mg | 0% |
| Threonine | 0.177mg | 0.121mg | 0% |
| Isoleucine | 0.195mg | 0.131mg | 0% |
| Leucine | 0.33mg | 0.247mg | 0% |
| Lysine | 0.214mg | 0.147mg | 0% |
| Methionine | 0.072mg | 0.062mg | 0% |
| Phenylalanine | 0.217mg | 0.169mg | 0% |
| Valine | 0.249mg | 0.202mg | 0% |
| Histidine | 0.119mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52% |
| Contains more CarbsCarbs | +40.8% |
| Contains more WaterWater | +55.4% |
| Contains more FatsFats | +33390% |
| Contains more OtherOther | +146.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +5380.8% |
| Contains more Poly. FatPolyunsaturated fat | +1080.6% |
