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Soba vs. Groat — In-Depth Nutrition Comparison

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Summary of differences between soba and groat

  • Soba has less copper, magnesium, phosphorus, vitamin B3, manganese, vitamin B2, iron, zinc, vitamin B5, and vitamin B6 than groat.
  • Groat covers your daily need for copper, 121% more than soba.

These are the specific foods used in this comparison Noodles, japanese, soba, cooked and Buckwheat.

Infographic

Soba vs Groat 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
0
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%
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +2466.7%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +1214.3%
Contains more IronIron +358.3%
Contains more CopperCopper +13650%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +1288%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +247.6%

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
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% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Groat
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% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin B2Vitamin B2 +1534.6%
Contains more Vitamin B3Vitamin B3 +1276.5%
Contains more Vitamin B5Vitamin B5 +424.7%
Contains more Vitamin B6Vitamin B6 +425%
Contains more FolateFolate +328.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.101mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soba Groat DV% diff.
Copper 0.008mg 1.1mg 121%
Magnesium 9mg 231mg 53%
Phosphorus 25mg 347mg 46%
Vitamin B3 0.51mg 7.02mg 41%
Fiber 10g 40%
Manganese 0.374mg 1.3mg 40%
Vitamin B2 0.026mg 0.425mg 31%
Iron 0.48mg 2.2mg 22%
Zinc 0.12mg 2.4mg 21%
Vitamin B5 0.235mg 1.233mg 20%
Carbs 21.44g 71.5g 17%
Protein 5.06g 13.25g 16%
Selenium 8.3µg 15%
Vitamin B6 0.04mg 0.21mg 13%
Potassium 35mg 460mg 13%
Calories 99kcal 343kcal 12%
Polyunsaturated fat 0.031g 1.039g 7%
Folate 7µg 30µg 6%
Fats 0.1g 3.4g 5%
Sodium 60mg 1mg 3%
Saturated fat 0.019g 0.741g 3%
Monounsaturated fat 0.026g 1.04g 3%
Vitamin B1 0.094mg 0.101mg 1%
Calcium 4mg 18mg 1%
Net carbs 21.44g 61.5g N/A
Tryptophan 0.072mg 0.192mg 0%
Threonine 0.177mg 0.506mg 0%
Isoleucine 0.195mg 0.498mg 0%
Leucine 0.33mg 0.832mg 0%
Lysine 0.214mg 0.672mg 0%
Methionine 0.072mg 0.172mg 0%
Phenylalanine 0.217mg 0.52mg 0%
Valine 0.249mg 0.678mg 0%
Histidine 0.119mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +648.8%
Contains more ProteinProtein +161.9%
Contains more FatsFats +3300%
Contains more CarbsCarbs +233.5%
Contains more OtherOther +438.5%

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
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +3900%
Contains more Poly. FatPolyunsaturated fat +3251.6%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.