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Soba vs. Penne — In-Depth Nutrition Comparison

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Differences between soba and penne

  • Soba contains less phosphorus, zinc, calcium, and monounsaturated fat than penne.
  • Penne's daily need coverage for phosphorus is 13% higher.
  • The amount of sodium in soba is lower.

The food types used in this comparison are Noodles, japanese, soba, cooked and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Soba vs Penne 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.
Soba
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Penne
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more CopperCopper +∞%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +2125%
Contains more PotassiumPotassium +248.6%
Contains more IronIron +66.7%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +372%
~equal in Selenium ~µg

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.
Soba
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Penne
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more CarbsCarbs +27.6%
Contains more ProteinProtein +12.6%
Contains more FatsFats +3900%
Contains more OtherOther +182.1%
~equal in Water ~72.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +3746.2%
Contains more Poly. FatPolyunsaturated fat +1190.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soba Penne
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soba Penne DV% diff.
Manganese 0.374mg 16%
Phosphorus 25mg 118mg 13%
Fiber 2.7g 11%
Saturated fat 0.019g 2.3g 10%
Zinc 0.12mg 1.1mg 9%
Calcium 4mg 89mg 9%
Sodium 60mg 248mg 8%
Vitamin B1 0.094mg 8%
Fats 0.1g 4g 6%
Vitamin B5 0.235mg 5%
Magnesium 9mg 30mg 5%
Iron 0.48mg 0.8mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B6 0.04mg 3%
Vitamin B3 0.51mg 3%
Potassium 35mg 122mg 3%
Folate 7µg 2%
Vitamin B2 0.026mg 2%
Carbs 21.44g 16.8g 2%
Polyunsaturated fat 0.031g 0.4g 2%
Monounsaturated fat 0.026g 1g 2%
Calories 99kcal 126kcal 1%
Protein 5.06g 5.7g 1%
Copper 0.008mg 1%
Net carbs 21.44g 14.1g N/A
Sugar 1.9g N/A
Trans fat 0.2g N/A
Tryptophan 0.072mg 0%
Threonine 0.177mg 0%
Isoleucine 0.195mg 0%
Leucine 0.33mg 0%
Lysine 0.214mg 0%
Methionine 0.072mg 0%
Phenylalanine 0.217mg 0%
Valine 0.249mg 0%
Histidine 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Penne
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Soba
0%
Penne
Minerals Daily Need Coverage Score
10%
Soba
20%
Penne

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 188mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 2.281g)
Which food is richer in vitamins?
Soba
Soba is relatively richer in vitamins
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Penne
Penne is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.