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  6. Soba vs. Rice

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.

Specific food types used in this comparison are Noodles, japanese, soba, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Soba vs Rice infographic
Infographic link

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
Soba
0
:
9
Rice
Rice
Contains more Calcium +150%
Contains more Iron +150%
Contains more Magnesium +33.3%
Contains more Phosphorus +72%
Contains less Sodium -98.3%
Contains more Zinc +308.3%
Contains more Copper +762.5%
Contains more Manganese +26.2%
Equal in Potassium - 35
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +150%
Contains more Iron +150%
Contains more Magnesium +33.3%
Contains more Phosphorus +72%
Contains less Sodium -98.3%
Contains more Zinc +308.3%
Contains more Copper +762.5%
Contains more Manganese +26.2%
Equal in Potassium - 35

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
Soba
1
:
7
Rice
Rice
Contains more Vitamin B2 +100%
Contains more Vitamin B1 +73.4%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B5 +66%
Contains more Vitamin B6 +132.5%
Contains more Folate +728.6%
Soba
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%
Rice
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B2 +100%
Contains more Vitamin B1 +73.4%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B5 +66%
Contains more Vitamin B6 +132.5%
Contains more Folate +728.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
:
3
Rice
Rice
Contains more Protein +88.1%
Contains more Fats +180%
Contains more Carbs +31.4%
Equal in Water - 68.44
Equal in Other - 0.42
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +88.1%
Contains more Fats +180%
Contains more Carbs +31.4%
Equal in Water - 68.44
Equal in Other - 0.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
:
2
Rice
Rice
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +145.2%
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +145.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Rice Opinion
Net carbs 21.44g 27.77g Rice
Protein 5.06g 2.69g Soba
Fats 0.1g 0.28g Rice
Carbs 21.44g 28.17g Rice
Calories 99kcal 130kcal Rice
Sugar 0.05g Soba
Fiber 0.4g Rice
Calcium 4mg 10mg Rice
Iron 0.48mg 1.2mg Rice
Magnesium 9mg 12mg Rice
Phosphorus 25mg 43mg Rice
Potassium 35mg 35mg
Sodium 60mg 1mg Rice
Zinc 0.12mg 0.49mg Rice
Copper 0.008mg 0.069mg Rice
Manganese 0.374mg 0.472mg Rice
Selenium 7.5µg Rice
Vitamin E 0.04mg Rice
Vitamin B1 0.094mg 0.163mg Rice
Vitamin B2 0.026mg 0.013mg Soba
Vitamin B3 0.51mg 1.476mg Rice
Vitamin B5 0.235mg 0.39mg Rice
Vitamin B6 0.04mg 0.093mg Rice
Folate 7µg 58µg Rice
Tryptophan 0.072mg 0.031mg Soba
Threonine 0.177mg 0.096mg Soba
Isoleucine 0.195mg 0.116mg Soba
Leucine 0.33mg 0.222mg Soba
Lysine 0.214mg 0.097mg Soba
Methionine 0.072mg 0.063mg Soba
Phenylalanine 0.217mg 0.144mg Soba
Valine 0.249mg 0.164mg Soba
Histidine 0.119mg 0.063mg Soba
Saturated Fat 0.019g 0.077g Soba
Monounsaturated Fat 0.026g 0.088g Rice
Polyunsaturated fat 0.031g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Rice
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
13%
Rice
Minerals Daily Need Coverage Score
10%
Soba
22%
Rice

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 14)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 59mg)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.