Soba vs. Quinoa — In-Depth Nutrition Comparison
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Important differences between soba and quinoa
- Soba has less copper, phosphorus, magnesium, iron, manganese, zinc, folate, vitamin B2, and vitamin B6.
- Quinoa's daily need coverage for copper is 20% more.
The food varieties used in the comparison are Noodles, japanese, soba, cooked and Quinoa, cooked.
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 MagnesiumMagnesium | +611.1% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +391.4% |
| Contains more IronIron | +210.4% |
| Contains more CopperCopper | +2300% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +508% |
| Contains less SodiumSodium | -88.3% |
| Contains more ManganeseManganese | +68.7% |
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 B3Vitamin B3 | +23.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13.8% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B6Vitamin B6 | +207.5% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.008mg | 0.192mg | 20% |
| Phosphorus | 25mg | 152mg | 18% |
| Magnesium | 9mg | 64mg | 13% |
| Iron | 0.48mg | 1.49mg | 13% |
| Manganese | 0.374mg | 0.631mg | 11% |
| Fiber | 2.8g | 11% | |
| Zinc | 0.12mg | 1.09mg | 9% |
| Folate | 7µg | 42µg | 9% |
| Polyunsaturated fat | 0.031g | 1.078g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.026mg | 0.11mg | 6% |
| Vitamin B6 | 0.04mg | 0.123mg | 6% |
| Selenium | 2.8µg | 5% | |
| Vitamin B5 | 0.235mg | 5% | |
| Choline | 23mg | 4% | |
| Potassium | 35mg | 172mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Fats | 0.1g | 1.92g | 3% |
| Sodium | 60mg | 7mg | 2% |
| Saturated fat | 0.019g | 0.231g | 1% |
| Monounsaturated fat | 0.026g | 0.528g | 1% |
| Calories | 99kcal | 120kcal | 1% |
| Vitamin B1 | 0.094mg | 0.107mg | 1% |
| Vitamin B3 | 0.51mg | 0.412mg | 1% |
| Protein | 5.06g | 4.4g | 1% |
| Calcium | 4mg | 17mg | 1% |
| Carbs | 21.44g | 21.3g | 0% |
| Net carbs | 21.44g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.072mg | 0.052mg | 0% |
| Threonine | 0.177mg | 0.131mg | 0% |
| Isoleucine | 0.195mg | 0.157mg | 0% |
| Leucine | 0.33mg | 0.261mg | 0% |
| Lysine | 0.214mg | 0.239mg | 0% |
| Methionine | 0.072mg | 0.096mg | 0% |
| Phenylalanine | 0.217mg | 0.185mg | 0% |
| Valine | 0.249mg | 0.185mg | 0% |
| Histidine | 0.119mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15% |
| Contains more FatsFats | +1820% |
| Contains more OtherOther | +97.4% |
~equal in
Carbs
~21.3g
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Mono. FatMonounsaturated fat | +1930.8% |
| Contains more Poly. FatPolyunsaturated fat | +3377.4% |
