Soba vs. Crouton — In-Depth Nutrition Comparison
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What are the differences between soba and crouton?
- Crouton is richer than soba in iron, vitamin B1, folate, vitamin B3, vitamin B2, copper, phosphorus, and calcium.
- Crouton's daily need coverage for iron is 45% more.
- The amount of sodium in soba is lower.
- The glycemic index of soba is lower.
We used Noodles, japanese, soba, cooked and Croutons, plain 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.
| Contains less SodiumSodium | -91.4% |
| Contains more MagnesiumMagnesium | +244.4% |
| Contains more CalciumCalcium | +1800% |
| Contains more PotassiumPotassium | +254.3% |
| Contains more IronIron | +750% |
| Contains more CopperCopper | +1937.5% |
| Contains more ZincZinc | +641.7% |
| Contains more PhosphorusPhosphorus | +360% |
| Contains more ManganeseManganese | +33.7% |
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 B6Vitamin B6 | +53.8% |
| Contains more Vitamin B1Vitamin B1 | +562.8% |
| Contains more Vitamin B2Vitamin B2 | +946.2% |
| Contains more Vitamin B3Vitamin B3 | +966.5% |
| Contains more Vitamin B5Vitamin B5 | +82.6% |
| Contains more FolateFolate | +1785.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 68% | |
| Iron | 0.48mg | 4.08mg | 45% |
| Vitamin B1 | 0.094mg | 0.623mg | 44% |
| Folate | 7µg | 132µg | 31% |
| Vitamin B3 | 0.51mg | 5.439mg | 31% |
| Sodium | 60mg | 698mg | 28% |
| Fiber | 5.1g | 20% | |
| Vitamin B2 | 0.026mg | 0.272mg | 19% |
| Copper | 0.008mg | 0.163mg | 17% |
| Carbs | 21.44g | 73.5g | 17% |
| Calories | 99kcal | 407kcal | 15% |
| Protein | 5.06g | 11.9g | 14% |
| Phosphorus | 25mg | 115mg | 13% |
| Fats | 0.1g | 6.6g | 10% |
| Polyunsaturated fat | 0.031g | 1.273g | 8% |
| Monounsaturated fat | 0.026g | 3.059g | 8% |
| Zinc | 0.12mg | 0.89mg | 7% |
| Saturated fat | 0.019g | 1.51g | 7% |
| Calcium | 4mg | 76mg | 7% |
| Magnesium | 9mg | 31mg | 5% |
| Manganese | 0.374mg | 0.5mg | 5% |
| Vitamin B5 | 0.235mg | 0.429mg | 4% |
| Potassium | 35mg | 124mg | 3% |
| Vitamin B6 | 0.04mg | 0.026mg | 1% |
| Net carbs | 21.44g | 68.4g | N/A |
| Tryptophan | 0.072mg | 0.14mg | 0% |
| Threonine | 0.177mg | 0.337mg | 0% |
| Isoleucine | 0.195mg | 0.456mg | 0% |
| Leucine | 0.33mg | 0.832mg | 0% |
| Lysine | 0.214mg | 0.278mg | 0% |
| Methionine | 0.072mg | 0.211mg | 0% |
| Phenylalanine | 0.217mg | 0.586mg | 0% |
| Valine | 0.249mg | 0.514mg | 0% |
| Histidine | 0.119mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1227.5% |
| Contains more ProteinProtein | +135.2% |
| Contains more FatsFats | +6500% |
| Contains more CarbsCarbs | +242.8% |
| Contains more OtherOther | +541% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +11665.4% |
| Contains more Poly. FatPolyunsaturated fat | +4006.5% |
