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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.

Infographic

Soba vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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
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% 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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 Soba Cornmeal 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%
Polyunsaturated fat 0.031g 0.828g 5%
Zinc 0.12mg 0.66mg 5%
Magnesium 9mg 32mg 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%
Saturated fat 0.019g 0.22g 1%
Vitamin E 0.12mg 1%
Monounsaturated fat 0.026g 0.39g 1%
Vitamin A 0µg 11µg 1%
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%

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +553%
Contains more ProteinProtein +40.5%
Contains more FatsFats +1650%
Contains more CarbsCarbs +270.6%
Contains more OtherOther +30.8%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +2571%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.