Soba vs. Okara — In-Depth Nutrition Comparison
Compare
A recap on differences between soba and okara
- Soba has more vitamin B1; however, okara is higher in copper, iron, calcium, vitamin B6, potassium, and phosphorus.
- Okara covers your daily copper needs 21% more than soba.
- Okara contains 5 times less vitamin B1 than soba. Soba contains 0.094mg of vitamin B1, while okara contains 0.02mg.
Food varieties used in this article are Noodles, japanese, soba, cooked and Okara.
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.
| Contains more MagnesiumMagnesium | +188.9% |
| Contains more CalciumCalcium | +1900% |
| Contains more PotassiumPotassium | +508.6% |
| Contains more IronIron | +170.8% |
| Contains more CopperCopper | +2400% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains less SodiumSodium | -85% |
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 | +370% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B3Vitamin B3 | +410% |
| Contains more Vitamin B5Vitamin B5 | +167% |
| Contains more Vitamin B6Vitamin B6 | +187.5% |
| Contains more FolateFolate | +271.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.008mg | 0.2mg | 21% |
| Selenium | 10.6µg | 19% | |
| Iron | 0.48mg | 1.3mg | 10% |
| Calcium | 4mg | 80mg | 8% |
| Vitamin B1 | 0.094mg | 0.02mg | 6% |
| Vitamin B6 | 0.04mg | 0.115mg | 6% |
| Folate | 7µg | 26µg | 5% |
| Polyunsaturated fat | 0.031g | 0.755g | 5% |
| Phosphorus | 25mg | 60mg | 5% |
| Potassium | 35mg | 213mg | 5% |
| Zinc | 0.12mg | 0.56mg | 4% |
| Magnesium | 9mg | 26mg | 4% |
| Carbs | 21.44g | 12.23g | 3% |
| Fats | 0.1g | 1.73g | 3% |
| Protein | 5.06g | 3.52g | 3% |
| Vitamin B3 | 0.51mg | 0.1mg | 3% |
| Vitamin B5 | 0.235mg | 0.088mg | 3% |
| Sodium | 60mg | 9mg | 2% |
| Saturated fat | 0.019g | 0.193g | 1% |
| Calories | 99kcal | 76kcal | 1% |
| Manganese | 0.374mg | 0.404mg | 1% |
| Monounsaturated fat | 0.026g | 0.295g | 1% |
| Net carbs | 21.44g | 12.23g | N/A |
| Vitamin B2 | 0.026mg | 0.02mg | 0% |
| Tryptophan | 0.072mg | 0.05mg | 0% |
| Threonine | 0.177mg | 0.131mg | 0% |
| Isoleucine | 0.195mg | 0.159mg | 0% |
| Leucine | 0.33mg | 0.244mg | 0% |
| Lysine | 0.214mg | 0.212mg | 0% |
| Methionine | 0.072mg | 0.041mg | 0% |
| Phenylalanine | 0.217mg | 0.157mg | 0% |
| Valine | 0.249mg | 0.162mg | 0% |
| Histidine | 0.119mg | 0.093mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.8% |
| Contains more CarbsCarbs | +75.3% |
| Contains more FatsFats | +1630% |
| Contains more WaterWater | +11.8% |
| Contains more OtherOther | +125.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.2% |
| Contains more Mono. FatMonounsaturated fat | +1034.6% |
| Contains more Poly. FatPolyunsaturated fat | +2335.5% |
