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  6. Soba vs. Falafel

Soba vs. Falafel — In-Depth Nutrition Comparison

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Summary of differences between soba and falafel

  • Soba has less iron, copper, phosphorus, folate, magnesium, potassium, manganese, zinc, and vitamin B2 than falafel.
  • Falafel covers your daily need for iron, 37% more than soba.
  • Soba has less saturated fat.
  • The glycemic index of soba is higher.

These are the specific foods used in this comparison Noodles, japanese, soba, cooked and Falafel, home-prepared.

Infographic

Soba vs Falafel 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
1
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains less SodiumSodium -79.6%
Contains more MagnesiumMagnesium +811.1%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +1571.4%
Contains more IronIron +612.5%
Contains more CopperCopper +3125%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +668%
Contains more ManganeseManganese +84.8%

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
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.3%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +104.7%
Contains more Vitamin B5Vitamin B5 +24.3%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more FolateFolate +1228.6%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soba Falafel DV% diff.
Iron 0.48mg 3.42mg 37%
Copper 0.008mg 0.258mg 28%
Polyunsaturated fat 0.031g 4.16g 28%
Fats 0.1g 17.8g 27%
Monounsaturated fat 0.026g 10.171g 25%
Phosphorus 25mg 192mg 24%
Folate 7µg 93µg 22%
Protein 5.06g 13.31g 17%
Magnesium 9mg 82mg 17%
Potassium 35mg 585mg 16%
Manganese 0.374mg 0.691mg 14%
Zinc 0.12mg 1.5mg 13%
Calories 99kcal 333kcal 12%
Vitamin B2 0.026mg 0.166mg 11%
Saturated fat 0.019g 2.383g 11%
Sodium 60mg 294mg 10%
Vitamin B6 0.04mg 0.125mg 7%
Calcium 4mg 54mg 5%
Vitamin B1 0.094mg 0.146mg 4%
Carbs 21.44g 31.84g 3%
Vitamin B3 0.51mg 1.044mg 3%
Vitamin C 0mg 1.6mg 2%
Selenium 1µg 2%
Vitamin B5 0.235mg 0.292mg 1%
Protein per 100 calories 5.1g 4g N/A
Calories per 10 g protein 196kcal 250kcal N/A
Weight per 100 calories 101g 30g N/A
Unsaturated / Saturated Fat ratio 3 6 N/A
Net carbs 21.44g 31.84g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.072mg 0.134mg 0%
Threonine 0.177mg 0.492mg 0%
Isoleucine 0.195mg 0.567mg 0%
Leucine 0.33mg 0.944mg 0%
Lysine 0.214mg 0.856mg 0%
Methionine 0.072mg 0.187mg 0%
Phenylalanine 0.217mg 0.707mg 0%
Valine 0.249mg 0.562mg 0%
Histidine 0.119mg 0.364mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more WaterWater +110.9%
Contains more ProteinProtein +163%
Contains more FatsFats +17700%
Contains more CarbsCarbs +48.5%
Contains more OtherOther +523.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +39019.2%
Contains more Poly. FatPolyunsaturated fat +13319.4%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.