Soba vs. Mashed potato — In-Depth Nutrition Comparison
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The main differences between soba and mashed potato
- Soba is richer in manganese and vitamin B1, yet mashed potato is richer in potassium, vitamin B6, and polyunsaturated fat.
- Daily need coverage for manganese for soba is 12% higher.
- Soba contains 6 times more vitamin B1 than mashed potato. Soba contains 0.094mg of vitamin B1, while mashed potato contains 0.015mg.
- Soba contains less sodium.
- Soba has a lower glycemic index than mashed potato.
Food types used in this article are Noodles, japanese, soba, cooked and Fast foods, potato, mashed.
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.
| Contains more IronIron | +54.8% |
| Contains less SodiumSodium | -80.4% |
| Contains more ManganeseManganese | +281.6% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +717.1% |
| Contains more CopperCopper | +337.5% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +136% |
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.
| Contains more Vitamin B1Vitamin B1 | +526.7% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +111.8% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +206.7% |
| Contains more CarbsCarbs | +46.3% |
| Contains more FatsFats | +2720% |
| Contains more OtherOther | +223.1% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +2669.2% |
| Contains more Poly. FatPolyunsaturated fat | +4229% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.374mg | 0.098mg | 12% |
| Sodium | 60mg | 306mg | 11% |
| Polyunsaturated fat | 0.031g | 1.342g | 9% |
| Protein | 5.06g | 1.65g | 7% |
| Vitamin B1 | 0.094mg | 0.015mg | 7% |
| Potassium | 35mg | 286mg | 7% |
| Vitamin B6 | 0.04mg | 0.12mg | 6% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin A | 0µg | 43µg | 5% |
| Phosphorus | 25mg | 59mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin B5 | 0.235mg | 5% | |
| Fiber | 1.3g | 5% | |
| Fats | 0.1g | 2.82g | 4% |
| Vitamin B3 | 0.51mg | 1.08mg | 4% |
| Copper | 0.008mg | 0.035mg | 3% |
| Saturated fat | 0.019g | 0.577g | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Choline | 13.4mg | 2% | |
| Iron | 0.48mg | 0.31mg | 2% |
| Monounsaturated fat | 0.026g | 0.72g | 2% |
| Carbs | 21.44g | 14.65g | 2% |
| Folate | 7µg | 9µg | 1% |
| Calories | 99kcal | 89kcal | 1% |
| Vitamin B2 | 0.026mg | 0.015mg | 1% |
| Selenium | 0.8µg | 1% | |
| Zinc | 0.12mg | 0.22mg | 1% |
| Calcium | 4mg | 18mg | 1% |
| Magnesium | 9mg | 15mg | 1% |
| Net carbs | 21.44g | 13.35g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
10%
15%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Soba contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.558g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)