Soba vs. Potato — In-Depth Nutrition Comparison
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What are the differences between soba and potatoes?
- Soba is higher in manganese, yet potatoes are higher in vitamin C, vitamin B6, potassium, and copper.
- Potatoes' daily need coverage for vitamin C is 22% more.
- Soba has 2 times more manganese than potatoes. While soba has 0.374mg of manganese, potatoes have only 0.2mg.
- The glycemic index of soba is lower.
We used Noodles, japanese, soba, cooked and Potatoes, flesh, and skin, raw types in this article.
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 more ManganeseManganese | +87% |
| Contains more MagnesiumMagnesium | +155.6% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +1114.3% |
| Contains more IronIron | +68.8% |
| Contains more CopperCopper | +1275% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +128% |
| Contains less SodiumSodium | -90% |
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 B1Vitamin B1 | +16% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +108% |
| Contains more Vitamin B5Vitamin B5 | +25.5% |
| Contains more Vitamin B6Vitamin B6 | +645% |
| Contains more FolateFolate | +114.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.04mg | 0.298mg | 20% |
| Copper | 0.008mg | 0.11mg | 11% |
| Potassium | 35mg | 425mg | 11% |
| Manganese | 0.374mg | 0.2mg | 8% |
| Fiber | 2.1g | 8% | |
| Protein | 5.06g | 2.05g | 6% |
| Starch | 15.29g | 6% | |
| Phosphorus | 25mg | 57mg | 5% |
| Iron | 0.48mg | 0.81mg | 4% |
| Magnesium | 9mg | 23mg | 3% |
| Vitamin B3 | 0.51mg | 1.061mg | 3% |
| Vitamin K | 2µg | 2% | |
| Zinc | 0.12mg | 0.3mg | 2% |
| Folate | 7µg | 15µg | 2% |
| Choline | 12.1mg | 2% | |
| Sodium | 60mg | 6mg | 2% |
| Vitamin B5 | 0.235mg | 0.295mg | 1% |
| Calories | 99kcal | 77kcal | 1% |
| Vitamin B1 | 0.094mg | 0.081mg | 1% |
| Selenium | 0.4µg | 1% | |
| Calcium | 4mg | 12mg | 1% |
| Carbs | 21.44g | 17.49g | 1% |
| Fats | 0.1g | 0.09g | 0% |
| Net carbs | 21.44g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B2 | 0.026mg | 0.032mg | 0% |
| Saturated fat | 0.019g | 0.025g | 0% |
| Monounsaturated fat | 0.026g | 0.002g | 0% |
| Polyunsaturated fat | 0.031g | 0.042g | 0% |
| Tryptophan | 0.072mg | 0.021mg | 0% |
| Threonine | 0.177mg | 0.067mg | 0% |
| Isoleucine | 0.195mg | 0.066mg | 0% |
| Leucine | 0.33mg | 0.098mg | 0% |
| Lysine | 0.214mg | 0.107mg | 0% |
| Methionine | 0.072mg | 0.032mg | 0% |
| Phenylalanine | 0.217mg | 0.081mg | 0% |
| Valine | 0.249mg | 0.103mg | 0% |
| Histidine | 0.119mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +146.8% |
| Contains more CarbsCarbs | +22.6% |
| Contains more OtherOther | +187.2% |
~equal in
Fats
~0.09g
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -24% |
| Contains more Mono. FatMonounsaturated fat | +1200% |
| Contains more Poly. FatPolyunsaturated fat | +35.5% |