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  6. Soba vs. Mixed nuts

Soba vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between soba and mixed nuts

  • Soba has less copper, manganese, phosphorus, magnesium, vitamin B3, zinc, iron, vitamin B6, and folate.
  • Mixed nuts' daily need coverage for copper is 100% more.
  • Soba is lower in saturated fat.
  • Soba has a higher glycemic index than mixed nuts.

The food varieties used in the comparison are Noodles, japanese, soba, cooked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Soba vs Mixed nuts 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +2444.4%
Contains more CalciumCalcium +2825%
Contains more PotassiumPotassium +1705.7%
Contains more IronIron +443.8%
Contains more CopperCopper +11237.5%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +1724%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +445.5%

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
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%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +101.1%
Contains more Vitamin B2Vitamin B2 +653.8%
Contains more Vitamin B3Vitamin B3 +1411.6%
Contains more Vitamin B5Vitamin B5 +385.1%
Contains more Vitamin B6Vitamin B6 +780%
Contains more FolateFolate +1085.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soba Mixed nuts DV% diff.
Copper 0.008mg 0.907mg 100%
Polyunsaturated fat 0.031g 14.612g 97%
Fats 0.1g 53.95g 83%
Manganese 0.374mg 2.04mg 72%
Monounsaturated fat 0.026g 28.488g 71%
Phosphorus 25mg 456mg 62%
Selenium 33.9µg 62%
Magnesium 9mg 229mg 52%
Vitamin E 7.82mg 52%
Vitamin B3 0.51mg 7.709mg 45%
Saturated fat 0.019g 8.711g 40%
Protein 5.06g 20.04g 30%
Zinc 0.12mg 3.36mg 29%
Fiber 7g 28%
Iron 0.48mg 2.61mg 27%
Calories 99kcal 607kcal 25%
Vitamin B6 0.04mg 0.352mg 24%
Folate 7µg 83µg 19%
Potassium 35mg 632mg 18%
Vitamin B5 0.235mg 1.14mg 18%
Vitamin B2 0.026mg 0.196mg 13%
Calcium 4mg 117mg 11%
Choline 52mg 9%
Vitamin B1 0.094mg 0.189mg 8%
Vitamin K 5.7µg 5%
Sodium 60mg 5mg 2%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 21.44g 14.05g N/A
Carbs 21.44g 21.05g 0%
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.072mg 0.22mg 0%
Threonine 0.177mg 0.703mg 0%
Isoleucine 0.195mg 0.826mg 0%
Leucine 0.33mg 1.656mg 0%
Lysine 0.214mg 0.782mg 0%
Methionine 0.072mg 0.283mg 0%
Phenylalanine 0.217mg 1.182mg 0%
Valine 0.249mg 1.001mg 0%
Histidine 0.119mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3410.1%
Contains more ProteinProtein +296%
Contains more FatsFats +53850%
Contains more OtherOther +638.5%
~equal in Carbs ~21.05g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +109469.2%
Contains more Poly. FatPolyunsaturated fat +47035.5%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.