Soba vs. Cornmeal — In-Depth Nutrition Comparison

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What are the differences between soba and cornmeal?

Soba is higher in manganese, yet cornmeal is higher in folate, iron, vitamin B1, vitamin B3, vitamin B2, vitamin B6, phosphorus, copper, and magnesium.
Cornmeal's daily need coverage for folate is 51% more.
Soba has 2 times more manganese than cornmeal. While soba has 0.374mg of manganese, cornmeal has only 0.174mg.
The glycemic index of soba is lower.

We used Noodles, japanese, soba, cooked and Cornmeal, degermed, enriched, yellow types in this article.

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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.

Soba

Cornmeal

Contains more CalciumCalcium	+33.3%
Contains more ManganeseManganese	+114.9%

Contains more MagnesiumMagnesium	+255.6%
Contains more PotassiumPotassium	+305.7%
Contains more IronIron	+808.3%
Contains more CopperCopper	+850%
Contains more ZincZinc	+450%
Contains more PhosphorusPhosphorus	+296%
Contains less SodiumSodium	-88.3%

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

Cornmeal

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+486.2%
Contains more Vitamin B2Vitamin B2	+1369.2%
Contains more Vitamin B3Vitamin B3	+874.1%
Contains more Vitamin B6Vitamin B6	+355%
Contains more FolateFolate	+2885.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.24mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	7µg	209µg	51%
Iron	0.48mg	4.36mg	49%
Vitamin B1	0.094mg	0.551mg	38%
Starch		73.3g	30%
Vitamin B3	0.51mg	4.968mg	28%
Vitamin B2	0.026mg	0.382mg	27%
Carbs	21.44g	79.45g	19%
Selenium		10.5µg	19%
Fiber		3.9g	16%
Calories	99kcal	370kcal	14%
Phosphorus	25mg	99mg	11%
Vitamin B6	0.04mg	0.182mg	11%
Manganese	0.374mg	0.174mg	9%
Copper	0.008mg	0.076mg	8%
Magnesium	9mg	32mg	5%
Zinc	0.12mg	0.66mg	5%
Polyunsaturated fat	0.031g	0.828g	5%
Protein	5.06g	7.11g	4%
Fats	0.1g	1.75g	3%
Potassium	35mg	142mg	3%
Sodium	60mg	7mg	2%
Choline		8.6mg	2%
Vitamin A	0µg	11µg	1%
Vitamin E		0.12mg	1%
Saturated fat	0.019g	0.22g	1%
Monounsaturated fat	0.026g	0.39g	1%
Protein per 100 calories	5.1g	1.9g	N/A
Calories per 10 g protein	196kcal	520kcal	N/A
Weight per 100 calories	101g	27g	N/A
Net carbs	21.44g	75.55g	N/A
Calcium	4mg	3mg	0%
Sugar		1.61g	N/A
Vitamin B5	0.235mg	0.24mg	0%
Tryptophan	0.072mg	0.038mg	0%
Threonine	0.177mg	0.172mg	0%
Isoleucine	0.195mg	0.242mg	0%
Leucine	0.33mg	1.006mg	0%
Lysine	0.214mg	0.105mg	0%
Methionine	0.072mg	0.162mg	0%
Phenylalanine	0.217mg	0.366mg	0%
Valine	0.249mg	0.337mg	0%
Histidine	0.119mg	0.172mg	0%
Fructose		0.17g	0%