Soba vs. Oatmeal — In-Depth Nutrition Comparison
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How are soba and oatmeal different?
- Oatmeal is higher than soba in iron, vitamin B6, vitamin B3, vitamin B2, vitamin A, vitamin B1, folate, manganese, calcium, and phosphorus.
- Oatmeal covers your daily need for iron 69% more than soba.
- Oatmeal has a higher glycemic index (79) than soba (46).
Noodles, japanese, soba, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +188.9% |
| Contains more CalciumCalcium | +1900% |
| Contains more PotassiumPotassium | +74.3% |
| Contains more IronIron | +1141.7% |
| Contains more CopperCopper | +725% |
| Contains more ZincZinc | +416.7% |
| Contains more PhosphorusPhosphorus | +208% |
| Contains less SodiumSodium | -18.3% |
| Contains more ManganeseManganese | +49.2% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +176.6% |
| Contains more Vitamin B2Vitamin B2 | +726.9% |
| Contains more Vitamin B3Vitamin B3 | +493.1% |
| Contains more Vitamin B5Vitamin B5 | +34.9% |
| Contains more Vitamin B6Vitamin B6 | +625% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +528.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.48mg | 5.96mg | 69% |
| Vitamin B6 | 0.04mg | 0.29mg | 19% |
| Vitamin B3 | 0.51mg | 3.025mg | 16% |
| Vitamin B2 | 0.026mg | 0.215mg | 15% |
| Vitamin A | 0µg | 130µg | 14% |
| Vitamin B1 | 0.094mg | 0.26mg | 14% |
| Selenium | 5µg | 9% | |
| Folate | 7µg | 44µg | 9% |
| Calcium | 4mg | 80mg | 8% |
| Manganese | 0.374mg | 0.558mg | 8% |
| Fiber | 1.7g | 7% | |
| Phosphorus | 25mg | 77mg | 7% |
| Copper | 0.008mg | 0.066mg | 6% |
| Protein | 5.06g | 2.37g | 5% |
| Zinc | 0.12mg | 0.62mg | 5% |
| Magnesium | 9mg | 26mg | 4% |
| Starch | 10.37g | 4% | |
| Carbs | 21.44g | 11.67g | 3% |
| Polyunsaturated fat | 0.031g | 0.426g | 3% |
| Calories | 99kcal | 68kcal | 2% |
| Fats | 0.1g | 1.36g | 2% |
| Vitamin B5 | 0.235mg | 0.317mg | 2% |
| Potassium | 35mg | 61mg | 1% |
| Choline | 4.7mg | 1% | |
| Saturated fat | 0.019g | 0.226g | 1% |
| Monounsaturated fat | 0.026g | 0.391g | 1% |
| Protein per 100 calories | 5.1g | 3.5g | N/A |
| Calories per 10 g protein | 196kcal | 287kcal | N/A |
| Weight per 100 calories | 101g | 147g | N/A |
| Net carbs | 21.44g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 60mg | 49mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.072mg | 0.04mg | 0% |
| Threonine | 0.177mg | 0.083mg | 0% |
| Isoleucine | 0.195mg | 0.105mg | 0% |
| Leucine | 0.33mg | 0.2mg | 0% |
| Lysine | 0.214mg | 0.135mg | 0% |
| Methionine | 0.072mg | 0.04mg | 0% |
| Phenylalanine | 0.217mg | 0.13mg | 0% |
| Valine | 0.249mg | 0.151mg | 0% |
| Histidine | 0.119mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +113.5% |
| Contains more CarbsCarbs | +83.7% |
| Contains more FatsFats | +1260% |
| Contains more WaterWater | +15.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Mono. FatMonounsaturated fat | +1403.8% |
| Contains more Poly. FatPolyunsaturated fat | +1274.2% |
