Soba vs. Pasta — In-Depth Nutrition Comparison
Compare
How are soba and pasta different?
- Soba is higher in manganese; however, pasta is richer in folate, vitamin B1, vitamin B2, copper, iron, vitamin B12, and phosphorus.
- Daily need coverage for folate for pasta is 14% higher.
- Soba contains 2 times more manganese than pasta. While soba contains 0.374mg of manganese, pasta contains only 0.224mg.
Noodles, japanese, soba, cooked and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.
Infographic
Infographic link
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 PotassiumPotassium | +45.8% |
| Contains more ManganeseManganese | +67% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +137.5% |
| Contains more CopperCopper | +1062.5% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +152% |
| Contains less SodiumSodium | -90% |
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 B5Vitamin B5 | +28.4% |
| Contains more Vitamin B6Vitamin B6 | +17.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +122.3% |
| Contains more Vitamin B2Vitamin B2 | +476.9% |
| Contains more Vitamin B3Vitamin B3 | +94.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +814.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 7µg | 64µg | 14% |
| Cholesterol | 0mg | 33mg | 11% |
| Vitamin B1 | 0.094mg | 0.209mg | 10% |
| Vitamin B2 | 0.026mg | 0.15mg | 10% |
| Copper | 0.008mg | 0.093mg | 9% |
| Iron | 0.48mg | 1.14mg | 8% |
| Manganese | 0.374mg | 0.224mg | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Phosphorus | 25mg | 63mg | 5% |
| Zinc | 0.12mg | 0.56mg | 4% |
| Vitamin B3 | 0.51mg | 0.992mg | 3% |
| Polyunsaturated fat | 0.031g | 0.429g | 3% |
| Calories | 99kcal | 131kcal | 2% |
| Magnesium | 9mg | 18mg | 2% |
| Sodium | 60mg | 6mg | 2% |
| Fats | 0.1g | 1.05g | 1% |
| Carbs | 21.44g | 24.93g | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin B5 | 0.235mg | 0.183mg | 1% |
| Saturated fat | 0.019g | 0.15g | 1% |
| Protein | 5.06g | 5.15g | 0% |
| Protein per 100 calories | 5.1g | 3.9g | N/A |
| Calories per 10 g protein | 196kcal | 254kcal | N/A |
| Weight per 100 calories | 101g | 76g | N/A |
| Net carbs | 21.44g | 24.93g | N/A |
| Calcium | 4mg | 6mg | 0% |
| Potassium | 35mg | 24mg | 0% |
| Vitamin B6 | 0.04mg | 0.034mg | 0% |
| Monounsaturated fat | 0.026g | 0.124g | 0% |
| Tryptophan | 0.072mg | 0.065mg | 0% |
| Threonine | 0.177mg | 0.134mg | 0% |
| Isoleucine | 0.195mg | 0.197mg | 0% |
| Leucine | 0.33mg | 0.348mg | 0% |
| Lysine | 0.214mg | 0.097mg | 0% |
| Methionine | 0.072mg | 0.079mg | 0% |
| Phenylalanine | 0.217mg | 0.247mg | 0% |
| Valine | 0.249mg | 0.217mg | 0% |
| Histidine | 0.119mg | 0.103mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +950% |
| Contains more CarbsCarbs | +16.3% |
~equal in
Protein
~5.15g
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.3% |
| Contains more Mono. FatMonounsaturated fat | +376.9% |
| Contains more Poly. FatPolyunsaturated fat | +1283.9% |
