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  6. Soba vs. Hummus

Soba vs. Hummus — In-Depth Nutrition Comparison

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Summary of differences between soba and hummus

  • Soba has less copper, iron, phosphorus, folate, manganese, zinc, magnesium, vitamin B6, and vitamin B1 than hummus.
  • Hummus covers your daily need for copper, 58% more than soba.
  • Soba has less sodium.
  • The glycemic index of soba is higher.

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

Infographic

Soba vs Hummus 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%
Hummus
Hummus
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains less SodiumSodium -84.2%
Contains more MagnesiumMagnesium +688.9%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +551.4%
Contains more IronIron +408.3%
Contains more CopperCopper +6487.5%
Contains more ZincZinc +1425%
Contains more PhosphorusPhosphorus +604%
Contains more ManganeseManganese +106.7%

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
Soba
1
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%
Hummus
Hummus
5
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% 45% 15% 11% 7.9% 46% 0% 0% 62%
Contains more Vitamin B5Vitamin B5 +78%
Contains more Vitamin B1Vitamin B1 +91.5%
Contains more Vitamin B2Vitamin B2 +146.2%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +1085.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soba Hummus DV% diff.
Copper 0.008mg 0.527mg 58%
Iron 0.48mg 2.44mg 25%
Fiber 6g 24%
Polyunsaturated fat 0.031g 3.613g 24%
Phosphorus 25mg 176mg 22%
Folate 7µg 83µg 19%
Manganese 0.374mg 0.773mg 17%
Zinc 0.12mg 1.83mg 16%
Fats 0.1g 9.6g 15%
Magnesium 9mg 71mg 15%
Sodium 60mg 379mg 14%
Vitamin B6 0.04mg 0.2mg 12%
Monounsaturated fat 0.026g 4.039g 10%
Vitamin B1 0.094mg 0.18mg 7%
Protein 5.06g 7.9g 6%
Potassium 35mg 228mg 6%
Saturated fat 0.019g 1.437g 6%
Selenium 2.6µg 5%
Calories 99kcal 166kcal 3%
Calcium 4mg 38mg 3%
Vitamin B2 0.026mg 0.064mg 3%
Carbs 21.44g 14.29g 2%
Vitamin B5 0.235mg 0.132mg 2%
Protein per 100 calories 5.1g 4.8g N/A
Calories per 10 g protein 196kcal 210kcal N/A
Weight per 100 calories 101g 60g N/A
Unsaturated / Saturated Fat ratio 3 5.3 N/A
Net carbs 21.44g 8.29g N/A
Vitamin B3 0.51mg 0.582mg 0%
Tryptophan 0.072mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0%
Leucine 0.33mg 0%
Lysine 0.214mg 0%
Methionine 0.072mg 0%
Phenylalanine 0.217mg 0%
Valine 0.249mg 0%
Histidine 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Hummus
Hummus
3
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more CarbsCarbs +50%
Contains more ProteinProtein +56.1%
Contains more FatsFats +9500%
Contains more OtherOther +315.4%
~equal in Water ~66.59g

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
Hummus
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +15434.6%
Contains more Poly. FatPolyunsaturated fat +11554.8%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.