Soba vs. Porridge — In-Depth Nutrition Comparison

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How are soba and porridge different?

Soba is richer in manganese, 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

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

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%

~equal in Zinc ~0.13mg

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

Porridge

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

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%