Soba vs. Pastry — In-Depth Nutrition Comparison
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Important differences between soba and pastry
- Soba has less iron, vitamin B1, vitamin B3, vitamin B2, folate, copper, and phosphorus.
- Pastry's daily need coverage for saturated fat is 48% more.
- Soba is lower in sodium.
- Pastry has a higher glycemic index than soba.
The food varieties used in the comparison are Noodles, japanese, soba, cooked and Puff pastry, frozen, ready-to-bake.
Infographic
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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 less SodiumSodium | -75.9% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +74.3% |
| Contains more IronIron | +433.3% |
| Contains more CopperCopper | +1325% |
| Contains more ZincZinc | +341.7% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains more ManganeseManganese | +30.5% |
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.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +90.5% |
| Contains more Vitamin B1Vitamin B1 | +323.4% |
| Contains more Vitamin B2Vitamin B2 | +988.5% |
| Contains more Vitamin B3Vitamin B3 | +717.3% |
| Contains more FolateFolate | +1014.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 0.1g | 38.1g | 58% |
| Monounsaturated fat | 0.026g | 21.597g | 54% |
| Selenium | 24.2µg | 44% | |
| Saturated fat | 0.019g | 9.643g | 44% |
| Polyunsaturated fat | 0.031g | 4.894g | 32% |
| Iron | 0.48mg | 2.56mg | 26% |
| Vitamin B1 | 0.094mg | 0.398mg | 25% |
| Calories | 99kcal | 551kcal | 23% |
| Vitamin B3 | 0.51mg | 4.168mg | 23% |
| Vitamin B2 | 0.026mg | 0.283mg | 20% |
| Folate | 7µg | 78µg | 18% |
| Vitamin K | 16.1µg | 13% | |
| Copper | 0.008mg | 0.114mg | 12% |
| Carbs | 21.44g | 45.1g | 8% |
| Sodium | 60mg | 249mg | 8% |
| Fiber | 1.5g | 6% | |
| Manganese | 0.374mg | 0.488mg | 5% |
| Vitamin B5 | 0.235mg | 0mg | 5% |
| Phosphorus | 25mg | 60mg | 5% |
| Vitamin E | 0.54mg | 4% | |
| Zinc | 0.12mg | 0.53mg | 4% |
| Protein | 5.06g | 7.3g | 4% |
| Magnesium | 9mg | 16mg | 2% |
| Calcium | 4mg | 10mg | 1% |
| Vitamin B6 | 0.04mg | 0.021mg | 1% |
| Potassium | 35mg | 61mg | 1% |
| Choline | 6.4mg | 1% | |
| Net carbs | 21.44g | 43.6g | N/A |
| Sugar | 0.74g | N/A | |
| Tryptophan | 0.072mg | 0.085mg | 0% |
| Threonine | 0.177mg | 0.196mg | 0% |
| Isoleucine | 0.195mg | 0.272mg | 0% |
| Leucine | 0.33mg | 0.508mg | 0% |
| Lysine | 0.214mg | 0.142mg | 0% |
| Methionine | 0.072mg | 0.129mg | 0% |
| Phenylalanine | 0.217mg | 0.362mg | 0% |
| Valine | 0.249mg | 0.308mg | 0% |
| Histidine | 0.119mg | 0.156mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +758.9% |
| Contains more ProteinProtein | +44.3% |
| Contains more FatsFats | +38000% |
| Contains more CarbsCarbs | +110.4% |
| Contains more OtherOther | +156.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +82965.4% |
| Contains more Poly. FatPolyunsaturated fat | +15687.1% |
