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 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
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +25.8% |
| 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% |
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 |
| Calories | 99kcal | 131kcal |
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| Protein | 5.06g | 5.15g |
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| Fats | 0.1g | 1.05g |
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| Net carbs | 21.44g | 24.93g |
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| Carbs | 21.44g | 24.93g |
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| Cholesterol | 0mg | 33mg |
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| Magnesium | 9mg | 18mg |
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| Calcium | 4mg | 6mg |
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| Potassium | 35mg | 24mg |
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| Iron | 0.48mg | 1.14mg |
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| Copper | 0.008mg | 0.093mg |
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| Zinc | 0.12mg | 0.56mg |
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| Phosphorus | 25mg | 63mg |
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| Sodium | 60mg | 6mg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A | 0µg | 6µg |
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| Manganese | 0.374mg | 0.224mg |
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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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| Vitamin B12 | 0µg | 0.14µg |
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| Folate | 7µg | 64µg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
5%
15%
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.