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Soba vs. Fortune cookie — In-Depth Nutrition Comparison

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What are the main differences between soba and fortune cookie?

  • Soba is richer in manganese, yet fortune cookie is richer in folate, iron, vitamin B3, vitamin B2, vitamin B1, copper, and monounsaturated fat.
  • Fortune cookie's daily need coverage for folate is 15% higher.
  • Soba has 2 times more manganese than fortune cookie. Soba has 0.374mg of manganese, while fortune cookie has 0.19mg.
  • Soba has a lower glycemic index than fortune cookie.

We used Noodles, japanese, soba, cooked and Cookies, fortune types in this comparison.

Infographic

Soba vs Fortune cookie 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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +28.6%
Contains more ManganeseManganese +96.8%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +17.1%
Contains more IronIron +200%
Contains more CopperCopper +650%
Contains more ZincZinc +41.7%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -48.3%

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
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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +93.6%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +260.8%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +842.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more ProteinProtein +20.5%
Contains more WaterWater +812.6%
Contains more FatsFats +2600%
Contains more CarbsCarbs +291.8%
Contains more OtherOther +182.1%

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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +5073.1%
Contains more Poly. FatPolyunsaturated fat +1403.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Fortune cookie DV% diff.
Carbs 21.44g 84g 21%
Folate 7µg 66µg 15%
Calories 99kcal 378kcal 14%
Iron 0.48mg 1.44mg 12%
Vitamin B3 0.51mg 1.84mg 8%
Manganese 0.374mg 0.19mg 8%
Vitamin B2 0.026mg 0.13mg 8%
Vitamin B1 0.094mg 0.182mg 7%
Fiber 1.6g 6%
Copper 0.008mg 0.06mg 6%
Selenium 2.9µg 5%
Fats 0.1g 2.7g 4%
Polyunsaturated fat 0.031g 0.466g 3%
Monounsaturated fat 0.026g 1.345g 3%
Saturated fat 0.019g 0.669g 3%
Vitamin B6 0.04mg 0.013mg 2%
Protein 5.06g 4.2g 2%
Choline 6mg 1%
Vitamin K 1.1µg 1%
Vitamin B5 0.235mg 0.297mg 1%
Calcium 4mg 12mg 1%
Cholesterol 0mg 2mg 1%
Sodium 60mg 31mg 1%
Phosphorus 25mg 35mg 1%
Net carbs 21.44g 82.4g N/A
Magnesium 9mg 7mg 0%
Potassium 35mg 41mg 0%
Sugar 45.42g N/A
Zinc 0.12mg 0.17mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.03mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.072mg 0.061mg 0%
Threonine 0.177mg 0.123mg 0%
Isoleucine 0.195mg 0.165mg 0%
Leucine 0.33mg 0.295mg 0%
Lysine 0.214mg 0.157mg 0%
Methionine 0.072mg 0.076mg 0%
Phenylalanine 0.217mg 0.203mg 0%
Valine 0.249mg 0.192mg 0%
Histidine 0.119mg 0.088mg 0%
Omega-3 - DHA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Fortune cookie
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%
Fortune cookie
Minerals Daily Need Coverage Score
10%
Soba
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 45.42g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.65g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Fortune cookie
Fortune cookie is relatively richer in minerals
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.