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  6. Soba vs. Plantain raw

Soba vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between soba and plantain raw

  • Soba has less vitamin A, vitamin C, vitamin B6, potassium, copper, and magnesium.
  • Plantain raw's daily need coverage for vitamin A is 23% more.

The food varieties used in the comparison are Noodles, japanese, soba, cooked and Plantains, raw.

Infographic

Soba vs Plantain raw 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
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +33.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +1325.7%
Contains more IronIron +25%
Contains more CopperCopper +912.5%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -93.3%

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
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +80.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more Vitamin B5Vitamin B5 +10.6%
Contains more Vitamin B6Vitamin B6 +647.5%
Contains more FolateFolate +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soba Plantain raw DV% diff.
Vitamin C 0mg 18.4mg 20%
Vitamin B6 0.04mg 0.299mg 20%
Manganese 0.374mg 16%
Potassium 35mg 499mg 14%
Fiber 2.3g 9%
Protein 5.06g 1.3g 8%
Copper 0.008mg 0.081mg 8%
Magnesium 9mg 37mg 7%
Vitamin A 0µg 56µg 6%
Vitamin B1 0.094mg 0.052mg 4%
Folate 7µg 22µg 4%
Carbs 21.44g 31.89g 3%
Selenium 1.5µg 3%
Vitamin B2 0.026mg 0.054mg 2%
Iron 0.48mg 0.6mg 2%
Sodium 60mg 4mg 2%
Choline 13.5mg 2%
Vitamin B5 0.235mg 0.26mg 1%
Vitamin B3 0.51mg 0.686mg 1%
Saturated fat 0.019g 0.143g 1%
Vitamin K 0.7µg 1%
Calories 99kcal 122kcal 1%
Vitamin E 0.14mg 1%
Phosphorus 25mg 34mg 1%
Fats 0.1g 0.37g 0%
Net carbs 21.44g 29.59g N/A
Calcium 4mg 3mg 0%
Sugar 15g N/A
Zinc 0.12mg 0.14mg 0%
Monounsaturated fat 0.026g 0.032g 0%
Polyunsaturated fat 0.031g 0.069g 0%
Tryptophan 0.072mg 0.015mg 0%
Threonine 0.177mg 0.034mg 0%
Isoleucine 0.195mg 0.036mg 0%
Leucine 0.33mg 0.059mg 0%
Lysine 0.214mg 0.06mg 0%
Methionine 0.072mg 0.017mg 0%
Phenylalanine 0.217mg 0.044mg 0%
Valine 0.249mg 0.046mg 0%
Histidine 0.119mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
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% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +289.2%
Contains more WaterWater +11.8%
Contains more FatsFats +270%
Contains more CarbsCarbs +48.7%
Contains more OtherOther +197.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +23.1%
Contains more Poly. FatPolyunsaturated fat +122.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.