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Soba vs. Oats — In-Depth Nutrition Comparison

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Summary of differences between soba and oats

  • Soba has less manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, vitamin B5, folate, and potassium than oats.
  • Oats cover your daily need for manganese, 197% more than soba.
  • The glycemic index of oats is higher.

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

Infographic

Soba vs Oats 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
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%
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +1866.7%
Contains more CalciumCalcium +1250%
Contains more PotassiumPotassium +1125.7%
Contains more IronIron +883.3%
Contains more CopperCopper +7725%
Contains more ZincZinc +3208.3%
Contains more PhosphorusPhosphorus +1992%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1214.4%
~equal in Selenium ~µg

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
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%
Oats
6
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin B1Vitamin B1 +711.7%
Contains more Vitamin B2Vitamin B2 +434.6%
Contains more Vitamin B3Vitamin B3 +88.4%
Contains more Vitamin B5Vitamin B5 +474%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soba Oats DV% diff.
Manganese 0.374mg 4.916mg 197%
Phosphorus 25mg 523mg 71%
Copper 0.008mg 0.626mg 69%
Vitamin B1 0.094mg 0.763mg 56%
Iron 0.48mg 4.72mg 53%
Fiber 10.6g 42%
Magnesium 9mg 177mg 40%
Zinc 0.12mg 3.97mg 35%
Protein 5.06g 16.89g 24%
Vitamin B5 0.235mg 1.349mg 22%
Polyunsaturated fat 0.031g 2.535g 17%
Calories 99kcal 389kcal 15%
Carbs 21.44g 66.27g 15%
Folate 7µg 56µg 12%
Potassium 35mg 429mg 12%
Fats 0.1g 6.9g 10%
Vitamin B2 0.026mg 0.139mg 9%
Vitamin B6 0.04mg 0.119mg 6%
Calcium 4mg 54mg 5%
Saturated fat 0.019g 1.217g 5%
Monounsaturated fat 0.026g 2.178g 5%
Vitamin B3 0.51mg 0.961mg 3%
Sodium 60mg 2mg 3%
Net carbs 21.44g 55.67g N/A
Tryptophan 0.072mg 0.234mg 0%
Threonine 0.177mg 0.575mg 0%
Isoleucine 0.195mg 0.694mg 0%
Leucine 0.33mg 1.284mg 0%
Lysine 0.214mg 0.701mg 0%
Methionine 0.072mg 0.312mg 0%
Phenylalanine 0.217mg 0.895mg 0%
Valine 0.249mg 0.937mg 0%
Histidine 0.119mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +788.2%
Contains more ProteinProtein +233.8%
Contains more FatsFats +6800%
Contains more CarbsCarbs +209.1%
Contains more OtherOther +341%

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
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +8276.9%
Contains more Poly. FatPolyunsaturated fat +8077.4%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.