Soba vs. Rice — In-Depth Nutrition Comparison
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Significant differences between soba and rice
- The amount of folate, iron, copper, vitamin B3, and vitamin B1 in rice is higher than in soba.
- Rice covers your daily folate needs 13% more than soba.
- Rice has a higher glycemic index. The glycemic index of rice is 60, while the glycemic index of soba is 46.
Specific food types used in this comparison are Noodles, japanese, soba, cooked and Rice, white, long-grain, regular, enriched, 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 | +33.3% |
| Contains more CalciumCalcium | +150% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +762.5% |
| Contains more ZincZinc | +308.3% |
| Contains more PhosphorusPhosphorus | +72% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +26.2% |
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 B2Vitamin B2 | +100% |
| Contains more Vitamin B1Vitamin B1 | +73.4% |
| Contains more Vitamin B3Vitamin B3 | +189.4% |
| Contains more Vitamin B5Vitamin B5 | +66% |
| Contains more Vitamin B6Vitamin B6 | +132.5% |
| Contains more FolateFolate | +728.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.5µg | 14% | |
| Folate | 7µg | 58µg | 13% |
| Iron | 0.48mg | 1.2mg | 9% |
| Copper | 0.008mg | 0.069mg | 7% |
| Vitamin B1 | 0.094mg | 0.163mg | 6% |
| Vitamin B3 | 0.51mg | 1.476mg | 6% |
| Protein | 5.06g | 2.69g | 5% |
| Vitamin B6 | 0.04mg | 0.093mg | 4% |
| Manganese | 0.374mg | 0.472mg | 4% |
| Phosphorus | 25mg | 43mg | 3% |
| Vitamin B5 | 0.235mg | 0.39mg | 3% |
| Sodium | 60mg | 1mg | 3% |
| Zinc | 0.12mg | 0.49mg | 3% |
| Calories | 99kcal | 130kcal | 2% |
| Fiber | 0.4g | 2% | |
| Carbs | 21.44g | 28.17g | 2% |
| Calcium | 4mg | 10mg | 1% |
| Vitamin B2 | 0.026mg | 0.013mg | 1% |
| Magnesium | 9mg | 12mg | 1% |
| Fats | 0.1g | 0.28g | 0% |
| Net carbs | 21.44g | 27.77g | N/A |
| Potassium | 35mg | 35mg | 0% |
| Sugar | 0.05g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Saturated fat | 0.019g | 0.077g | 0% |
| Choline | 2.1mg | 0% | |
| Monounsaturated fat | 0.026g | 0.088g | 0% |
| Polyunsaturated fat | 0.031g | 0.076g | 0% |
| Tryptophan | 0.072mg | 0.031mg | 0% |
| Threonine | 0.177mg | 0.096mg | 0% |
| Isoleucine | 0.195mg | 0.116mg | 0% |
| Leucine | 0.33mg | 0.222mg | 0% |
| Lysine | 0.214mg | 0.097mg | 0% |
| Methionine | 0.072mg | 0.063mg | 0% |
| Phenylalanine | 0.217mg | 0.144mg | 0% |
| Valine | 0.249mg | 0.164mg | 0% |
| Histidine | 0.119mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.1% |
| Contains more FatsFats | +180% |
| Contains more CarbsCarbs | +31.4% |
~equal in
Water
~68.44g
~equal in
Other
~0.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Mono. FatMonounsaturated fat | +238.5% |
| Contains more Poly. FatPolyunsaturated fat | +145.2% |
