Soba vs. Porridge — In-Depth Nutrition Comparison

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How are soba and porridge different?

Soba is richer in manganese and protein, while porridge is higher in iron and calcium.
Porridge covers your daily need for iron 41% more than soba.
Porridge has a higher glycemic index (66) than soba (46).

Noodles, japanese, soba, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

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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.

Soba

Porridge

Contains more MagnesiumMagnesium	+80%
Contains more PotassiumPotassium	+118.8%
Contains more PhosphorusPhosphorus	+66.7%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+2075%
Contains more IronIron	+679.2%
Contains more CopperCopper	+400%
Contains less SodiumSodium	-90%
Contains more SeleniumSelenium	+∞%

~equal in Zinc ~0.13mg

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.

Soba

Porridge

Contains more Vitamin B1Vitamin B1	+70.9%
Contains more Vitamin B5Vitamin B5	+231%
Contains more Vitamin B6Vitamin B6	+207.7%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+71.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.025mg

~equal in Vitamin B3 ~0.52mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.48mg	3.74mg	41%
Manganese	0.374mg	0mg	16%
Calcium	4mg	87mg	8%
Protein	5.06g	1.44g	7%
Selenium		2.8µg	5%
Carbs	21.44g	10.52g	4%
Copper	0.008mg	0.04mg	4%
Vitamin B1	0.094mg	0.055mg	3%
Vitamin B5	0.235mg	0.071mg	3%
Calories	99kcal	50kcal	2%
Fiber		0.5g	2%
Sodium	60mg	6mg	2%
Vitamin B6	0.04mg	0.013mg	2%
Magnesium	9mg	5mg	1%
Potassium	35mg	16mg	1%
Phosphorus	25mg	15mg	1%
Folate	7µg	12µg	1%
Polyunsaturated fat	0.031g	0.114g	1%
Protein per 100 calories	5.1g	2.9g	N/A
Calories per 10 g protein	196kcal	347kcal	N/A
Weight per 100 calories	101g	200g	N/A
Fats	0.1g	0.21g	0%
Net carbs	21.44g	10.02g	N/A
Sugar		0.03g	N/A
Zinc	0.12mg	0.13mg	0%
Vitamin E		0.02mg	0%
Vitamin B2	0.026mg	0.025mg	0%
Vitamin B3	0.51mg	0.52mg	0%
Vitamin K		0.1µg	0%
Saturated fat	0.019g	0.033g	0%
Monounsaturated fat	0.026g	0.028g	0%
Tryptophan	0.072mg	0.02mg	0%
Threonine	0.177mg	0.045mg	0%
Isoleucine	0.195mg	0.063mg	0%
Leucine	0.33mg	0.11mg	0%
Lysine	0.214mg	0.037mg	0%
Methionine	0.072mg	0.027mg	0%
Phenylalanine	0.217mg	0.078mg	0%
Valine	0.249mg	0.07mg	0%
Histidine	0.119mg	0.033mg	0%