Soba vs. Couscous — In-Depth Nutrition Comparison
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The main differences between soba and couscous
- Soba is richer than couscous in manganese.
- Daily need coverage for manganese for soba is 13% higher.
- Soba has a lower glycemic index than couscous.
Food types used in this article are Noodles, japanese, soba, cooked and Couscous, cooked.
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 | +12.5% |
| Contains more IronIron | +26.3% |
| Contains more PhosphorusPhosphorus | +13.6% |
| Contains more ManganeseManganese | +345.2% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +65.7% |
| Contains more CopperCopper | +412.5% |
| Contains more ZincZinc | +116.7% |
| Contains less SodiumSodium | -91.7% |
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 | +49.2% |
| Contains more Vitamin B3Vitamin B3 | +92.7% |
| Contains more Vitamin B5Vitamin B5 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +27.5% |
| Contains more FolateFolate | +114.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.5% |
| Contains more OtherOther | +50% |
| Contains more FatsFats | +60% |
~equal in
Carbs
~23.22g
~equal in
Water
~72.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.5% |
| Contains more Mono. FatMonounsaturated fat | +18.2% |
| Contains more Poly. FatPolyunsaturated fat | +106.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 27.5µg | 50% | |
| Manganese | 0.374mg | 0.084mg | 13% |
| Fiber | 1.4g | 6% | |
| Copper | 0.008mg | 0.041mg | 4% |
| Vitamin B5 | 0.235mg | 0.371mg | 3% |
| Vitamin B3 | 0.51mg | 0.983mg | 3% |
| Protein | 5.06g | 3.79g | 3% |
| Vitamin B1 | 0.094mg | 0.063mg | 3% |
| Sodium | 60mg | 5mg | 2% |
| Folate | 7µg | 15µg | 2% |
| Calories | 99kcal | 112kcal | 1% |
| Vitamin B6 | 0.04mg | 0.051mg | 1% |
| Vitamin E | 0.13mg | 1% | |
| Zinc | 0.12mg | 0.26mg | 1% |
| Iron | 0.48mg | 0.38mg | 1% |
| Potassium | 35mg | 58mg | 1% |
| Carbs | 21.44g | 23.22g | 1% |
| Choline | 3.3mg | 1% | |
| Fats | 0.1g | 0.16g | 0% |
| Net carbs | 21.44g | 21.82g | N/A |
| Magnesium | 9mg | 8mg | 0% |
| Calcium | 4mg | 8mg | 0% |
| Sugar | 0.1g | N/A | |
| Phosphorus | 25mg | 22mg | 0% |
| Vitamin B2 | 0.026mg | 0.027mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.019g | 0.029g | 0% |
| Monounsaturated fat | 0.026g | 0.022g | 0% |
| Polyunsaturated fat | 0.031g | 0.064g | 0% |
| Tryptophan | 0.072mg | 0.049mg | 0% |
| Threonine | 0.177mg | 0.1mg | 0% |
| Isoleucine | 0.195mg | 0.147mg | 0% |
| Leucine | 0.33mg | 0.259mg | 0% |
| Lysine | 0.214mg | 0.073mg | 0% |
| Methionine | 0.072mg | 0.059mg | 0% |
| Phenylalanine | 0.217mg | 0.184mg | 0% |
| Valine | 0.249mg | 0.162mg | 0% |
| Histidine | 0.119mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
10%
22%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 19)
Which food is cheaper?
Soba is cheaper (difference - $1.3)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 55mg)
Which food is richer in vitamins?
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.