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  6. Soba vs. Couscous

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

Soba vs Couscous 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
4
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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.
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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soba Couscous 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
3
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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
Soba
Soba
2
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -34.5%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +106.5%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.