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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 of Iron 41% more than Soba.

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

Infographic

Soba vs Porridge 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
4
:
Contains more Magnesium +80%
Contains more Phosphorus +66.7%
Contains more Potassium +118.8%
Contains more Manganese +∞%
Contains more Calcium +2075%
Contains more Iron +679.2%
Contains less Sodium -90%
Contains more Copper +400%
Equal in Zinc - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +80%
Contains more Phosphorus +66.7%
Contains more Potassium +118.8%
Contains more Manganese +∞%
Contains more Calcium +2075%
Contains more Iron +679.2%
Contains less Sodium -90%
Contains more Copper +400%
Equal in Zinc - 0.13

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
4
:
Contains more Vitamin B1 +70.9%
Contains more Vitamin B5 +231%
Contains more Vitamin B6 +207.7%
Contains more Folate +71.4%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B3 - 0.52
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin B1 +70.9%
Contains more Vitamin B5 +231%
Contains more Vitamin B6 +207.7%
Contains more Folate +71.4%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B3 - 0.52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
3
:
Contains more Protein +251.4%
Contains more Carbs +103.8%
Contains more Other +77.3%
Contains more Fats +110%
Contains more Water +20%
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +251.4%
Contains more Carbs +103.8%
Contains more Other +77.3%
Contains more Fats +110%
Contains more Water +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
:
Contains less Saturated Fat -42.4%
Contains more Polyunsaturated fat +267.7%
Equal in Monounsaturated Fat - 0.028
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains less Saturated Fat -42.4%
Contains more Polyunsaturated fat +267.7%
Equal in Monounsaturated Fat - 0.028

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Porridge Opinion
Net carbs 21.44g 10.02g Soba
Protein 5.06g 1.44g Soba
Fats 0.1g 0.21g Porridge
Carbs 21.44g 10.52g Soba
Calories 99kcal 50kcal Soba
Sugar 0.03g Soba
Fiber 0.5g Porridge
Calcium 4mg 87mg Porridge
Iron 0.48mg 3.74mg Porridge
Magnesium 9mg 5mg Soba
Phosphorus 25mg 15mg Soba
Potassium 35mg 16mg Soba
Sodium 60mg 6mg Porridge
Zinc 0.12mg 0.13mg Porridge
Copper 0.008mg 0.04mg Porridge
Manganese 0.374mg 0mg Soba
Selenium 2.8µg Porridge
Vitamin E 0.02mg Porridge
Vitamin B1 0.094mg 0.055mg Soba
Vitamin B2 0.026mg 0.025mg Soba
Vitamin B3 0.51mg 0.52mg Porridge
Vitamin B5 0.235mg 0.071mg Soba
Vitamin B6 0.04mg 0.013mg Soba
Folate 7µg 12µg Porridge
Vitamin K 0.1µg Porridge
Tryptophan 0.072mg 0.02mg Soba
Threonine 0.177mg 0.045mg Soba
Isoleucine 0.195mg 0.063mg Soba
Leucine 0.33mg 0.11mg Soba
Lysine 0.214mg 0.037mg Soba
Methionine 0.072mg 0.027mg Soba
Phenylalanine 0.217mg 0.078mg Soba
Valine 0.249mg 0.07mg Soba
Histidine 0.119mg 0.033mg Soba
Saturated Fat 0.019g 0.033g Soba
Monounsaturated Fat 0.026g 0.028g Porridge
Polyunsaturated fat 0.031g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Soba
4%
Porridge
Minerals Daily Need Coverage Score
10%
Soba
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 54mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.