Soba vs. Pasta — In-Depth Nutrition Comparison
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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 from 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.
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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
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Potassium
+45.8%
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Manganese
+67%
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Calcium
+50%
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Iron
+137.5%
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Magnesium
+100%
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Phosphorus
+152%
Contains
less
Sodium
-90%
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Zinc
+366.7%
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Copper
+1062.5%
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Potassium
+45.8%
Contains
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Manganese
+67%
Contains
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Calcium
+50%
Contains
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Iron
+137.5%
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Magnesium
+100%
Contains
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Phosphorus
+152%
Contains
less
Sodium
-90%
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Zinc
+366.7%
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Copper
+1062.5%
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.
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Vitamin B5
+28.4%
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Vitamin B6
+17.6%
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Vitamin A
+∞%
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Vitamin B1
+122.3%
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Vitamin B2
+476.9%
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Vitamin B3
+94.5%
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Folate
+814.3%
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Vitamin B12
+∞%
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Vitamin B5
+28.4%
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Vitamin B6
+17.6%
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Vitamin A
+∞%
Contains
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Vitamin B1
+122.3%
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Vitamin B2
+476.9%
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Vitamin B3
+94.5%
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Folate
+814.3%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Other
+25.8%
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Fats
+950%
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Carbs
+16.3%
Equal in Protein - 5.15
Equal in Water - 68.56
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Other
+25.8%
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Fats
+950%
Contains
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Carbs
+16.3%
Equal in Protein - 5.15
Equal in Water - 68.56
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-87.3%
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Monounsaturated Fat
+376.9%
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Polyunsaturated fat
+1283.9%
Contains
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Saturated Fat
-87.3%
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Monounsaturated Fat
+376.9%
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Polyunsaturated fat
+1283.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 21.44g | 24.93g |
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| Protein | 5.06g | 5.15g |
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| Fats | 0.1g | 1.05g |
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| Carbs | 21.44g | 24.93g |
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| Calories | 99kcal | 131kcal |
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| Calcium | 4mg | 6mg |
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| Iron | 0.48mg | 1.14mg |
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| Magnesium | 9mg | 18mg |
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| Phosphorus | 25mg | 63mg |
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| Potassium | 35mg | 24mg |
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| Sodium | 60mg | 6mg |
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| Zinc | 0.12mg | 0.56mg |
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| Copper | 0.008mg | 0.093mg |
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| Manganese | 0.374mg | 0.224mg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin B1 | 0.094mg | 0.209mg |
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| Vitamin B2 | 0.026mg | 0.15mg |
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| Vitamin B3 | 0.51mg | 0.992mg |
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| Vitamin B5 | 0.235mg | 0.183mg |
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| Vitamin B6 | 0.04mg | 0.034mg |
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| Folate | 7µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Tryptophan | 0.072mg | 0.065mg |
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| Threonine | 0.177mg | 0.134mg |
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| Isoleucine | 0.195mg | 0.197mg |
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| Leucine | 0.33mg | 0.348mg |
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| Lysine | 0.214mg | 0.097mg |
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| Methionine | 0.072mg | 0.079mg |
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| Phenylalanine | 0.217mg | 0.247mg |
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| Valine | 0.249mg | 0.217mg |
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| Histidine | 0.119mg | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 0.019g | 0.15g |
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| Monounsaturated Fat | 0.026g | 0.124g |
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| Polyunsaturated fat | 0.031g | 0.429g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
16%
Minerals Daily Need Coverage Score
10%
16%
Comparison summary
Which food is lower in Cholesterol?
Soba is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.131g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 3)
Which food is cheaper?
Soba is cheaper (difference - $3)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 54mg)
Which food is richer in minerals?
Pasta is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.