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Soba vs. Marinara sauce — In-Depth Nutrition Comparison

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Differences between soba and marinara sauce

  • Soba has more manganese and vitamin B1, while marinara sauce has more vitamin B3, vitamin A, vitamin B6, potassium, and copper.
  • Marinara sauce's daily need coverage for vitamin B3 is 21% higher.
  • Marinara sauce contains 4 times less vitamin B1 than soba. Soba contains 0.094mg of vitamin B1, while marinara sauce contains 0.024mg.

The food types used in this comparison are Noodles, japanese, soba, cooked and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Soba vs Marinara sauce 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
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more ManganeseManganese +173%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +575%
Contains more PotassiumPotassium +811.4%
Contains more IronIron +62.5%
Contains more CopperCopper +912.5%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +36%
Contains less SodiumSodium -50%

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
2
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +291.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +668%
Contains more Vitamin B6Vitamin B6 +332.5%
Contains more FolateFolate +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +258.9%
Contains more CarbsCarbs +166%
Contains more FatsFats +1380%
Contains more WaterWater +19.7%
Contains more OtherOther +325.6%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +1350%
Contains more Poly. FatPolyunsaturated fat +1538.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Marinara sauce DV% diff.
Vitamin B3 0.51mg 3.917mg 21%
Vitamin E 2.4mg 16%
Vitamin K 13.9µg 12%
Manganese 0.374mg 0.137mg 10%
Vitamin B6 0.04mg 0.173mg 10%
Copper 0.008mg 0.081mg 8%
Potassium 35mg 319mg 8%
Fiber 1.8g 7%
Protein 5.06g 1.41g 7%
Vitamin B1 0.094mg 0.024mg 6%
Vitamin B5 0.235mg 5%
Carbs 21.44g 8.06g 4%
Iron 0.48mg 0.78mg 4%
Vitamin A 0µg 33µg 4%
Polyunsaturated fat 0.031g 0.508g 3%
Vitamin B2 0.026mg 0.061mg 3%
Folate 7µg 13µg 2%
Choline 13.7mg 2%
Calories 99kcal 51kcal 2%
Selenium 1.1µg 2%
Vitamin C 0mg 2mg 2%
Fats 0.1g 1.48g 2%
Calcium 4mg 27mg 2%
Magnesium 9mg 18mg 2%
Sodium 60mg 30mg 1%
Phosphorus 25mg 34mg 1%
Saturated fat 0.019g 0.17g 1%
Monounsaturated fat 0.026g 0.377g 1%
Cholesterol 0mg 2mg 1%
Zinc 0.12mg 0.2mg 1%
Net carbs 21.44g 6.26g N/A
Sugar 5.5g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Marinara sauce
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
19%
Marinara sauce
Minerals Daily Need Coverage Score
10%
Soba
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 5.5g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.151g)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is richer in vitamins?
Marinara sauce
Marinara sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.