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Soba vs. Glutinous rice — In-Depth Nutrition Comparison

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Significant differences between soba and glutinous rice

  • The amount of vitamin B1 in soba is higher than in glutinous rice.
  • Glutinous rice has a higher glycemic index. The glycemic index of glutinous rice is 98, while the glycemic index of soba is 46.

Specific food types used in this comparison are Noodles, japanese, soba, cooked and Rice, white, glutinous, unenriched, cooked.

Infographic

Soba vs Glutinous rice 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.
Soba
6
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +250%
Contains more IronIron +242.9%
Contains more PhosphorusPhosphorus +212.5%
Contains more ManganeseManganese +42.7%
Contains more CopperCopper +512.5%
Contains more ZincZinc +241.7%
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
5
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +75.9%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +150.5%
Contains more OtherOther +457.1%
Contains more FatsFats +90%
~equal in Carbs ~21.09g
~equal in Water ~76.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -51.3%
Contains more Mono. FatMonounsaturated fat +169.2%
Contains more Poly. FatPolyunsaturated fat +122.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Glutinous rice
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soba Glutinous rice DV% diff.
Selenium 5.6µg 10%
Vitamin B1 0.094mg 0.02mg 6%
Protein 5.06g 2.02g 6%
Manganese 0.374mg 0.262mg 5%
Copper 0.008mg 0.049mg 5%
Iron 0.48mg 0.14mg 4%
Fiber 1g 4%
Zinc 0.12mg 0.41mg 3%
Folate 7µg 1µg 2%
Phosphorus 25mg 8mg 2%
Sodium 60mg 5mg 2%
Vitamin B6 0.04mg 0.026mg 1%
Vitamin B3 0.51mg 0.29mg 1%
Magnesium 9mg 5mg 1%
Vitamin B2 0.026mg 0.013mg 1%
Potassium 35mg 10mg 1%
Calories 99kcal 97kcal 0%
Fats 0.1g 0.19g 0%
Carbs 21.44g 21.09g 0%
Net carbs 21.44g 20.09g N/A
Calcium 4mg 2mg 0%
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin B5 0.235mg 0.215mg 0%
Choline 2.1mg 0%
Saturated fat 0.019g 0.039g 0%
Monounsaturated fat 0.026g 0.07g 0%
Polyunsaturated fat 0.031g 0.069g 0%
Tryptophan 0.072mg 0.023mg 0%
Threonine 0.177mg 0.072mg 0%
Isoleucine 0.195mg 0.087mg 0%
Leucine 0.33mg 0.167mg 0%
Lysine 0.214mg 0.073mg 0%
Methionine 0.072mg 0.047mg 0%
Phenylalanine 0.217mg 0.108mg 0%
Valine 0.249mg 0.123mg 0%
Histidine 0.119mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Glutinous rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Soba
3%
Glutinous rice
Minerals Daily Need Coverage Score
10%
Soba
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 52)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1)
Which food is richer in minerals?
Soba
Soba is relatively richer in minerals
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 55mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.