Soba vs. Egg white — In-Depth Nutrition Comparison
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How are soba and egg whites different?
- Soba is higher in manganese and vitamin B1; however, egg whites are richer in vitamin B2.
- Daily need coverage for vitamin B2 for egg whites is 32% higher.
- Soba contains 34 times more manganese than egg whites. While soba contains 0.374mg of manganese, egg whites contain only 0.011mg.
- Soba has less sodium.
- Egg whites have a lower glycemic index (0) than soba (46).
Noodles, japanese, soba, cooked and Egg, white, raw, fresh are the varieties used 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 more IronIron | +500% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -63.9% |
| Contains more ManganeseManganese | +3300% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +75% |
| Contains more PotassiumPotassium | +365.7% |
| Contains more CopperCopper | +187.5% |
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 | +2250% |
| Contains more Vitamin B3Vitamin B3 | +385.7% |
| Contains more Vitamin B5Vitamin B5 | +23.7% |
| Contains more Vitamin B6Vitamin B6 | +700% |
| Contains more FolateFolate | +75% |
| Contains more Vitamin B2Vitamin B2 | +1588.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2837% |
| Contains more ProteinProtein | +115.4% |
| Contains more FatsFats | +70% |
| Contains more WaterWater | +19.9% |
| Contains more OtherOther | +61.5% |
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 Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 20µg | 36% | |
| Vitamin B2 | 0.026mg | 0.439mg | 32% |
| Manganese | 0.374mg | 0.011mg | 16% |
| Protein | 5.06g | 10.9g | 12% |
| Vitamin B1 | 0.094mg | 0.004mg | 8% |
| Carbs | 21.44g | 0.73g | 7% |
| Sodium | 60mg | 166mg | 5% |
| Iron | 0.48mg | 0.08mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Potassium | 35mg | 163mg | 4% |
| Vitamin B3 | 0.51mg | 0.105mg | 3% |
| Vitamin B6 | 0.04mg | 0.005mg | 3% |
| Calories | 99kcal | 52kcal | 2% |
| Copper | 0.008mg | 0.023mg | 2% |
| Phosphorus | 25mg | 15mg | 1% |
| Zinc | 0.12mg | 0.03mg | 1% |
| Vitamin B5 | 0.235mg | 0.19mg | 1% |
| Folate | 7µg | 4µg | 1% |
| Fats | 0.1g | 0.17g | 0% |
| Net carbs | 21.44g | 0.73g | N/A |
| Magnesium | 9mg | 11mg | 0% |
| Calcium | 4mg | 7mg | 0% |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Saturated fat | 0.019g | 0g | 0% |
| Monounsaturated fat | 0.026g | 0g | 0% |
| Polyunsaturated fat | 0.031g | 0g | 0% |
| Tryptophan | 0.072mg | 0.125mg | 0% |
| Threonine | 0.177mg | 0.449mg | 0% |
| Isoleucine | 0.195mg | 0.661mg | 0% |
| Leucine | 0.33mg | 1.016mg | 0% |
| Lysine | 0.214mg | 0.806mg | 0% |
| Methionine | 0.072mg | 0.399mg | 0% |
| Phenylalanine | 0.217mg | 0.686mg | 0% |
| Valine | 0.249mg | 0.809mg | 0% |
| Histidine | 0.119mg | 0.29mg | 0% |
| Fructose | 0.07g | 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%
10%
Minerals Daily Need Coverage Score
10%
17%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Soba contains less Sodium (difference - 106mg)
Which food is cheaper?
Soba is cheaper (difference - $1)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 46)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.