Soba vs. Brown rice — In-Depth Nutrition Comparison
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Important differences between Soba and Brown rice
- Soba has less Manganese, Vitamin B3, Phosphorus, Copper, Magnesium, Vitamin B1, Vitamin B6, and Zinc.
- Brown rice's daily need coverage for Manganese is 26% more.
The food varieties used in the comparison are Noodles, japanese, soba, cooked and Rice, brown, long-grain, 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 CalciumCalcium | +33.3% |
| Contains more MagnesiumMagnesium | +333.3% |
| Contains more PotassiumPotassium | +145.7% |
| Contains more IronIron | +16.7% |
| Contains more CopperCopper | +1225% |
| Contains more ZincZinc | +491.7% |
| Contains more PhosphorusPhosphorus | +312% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +160.4% |
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 | +89.4% |
| Contains more Vitamin B2Vitamin B2 | +165.4% |
| Contains more Vitamin B3Vitamin B3 | +402.2% |
| Contains more Vitamin B5Vitamin B5 | +61.7% |
| Contains more Vitamin B6Vitamin B6 | +207.5% |
| Contains more FolateFolate | +28.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +84.7% |
| Contains more FatsFats | +870% |
| Contains more CarbsCarbs | +19.3% |
| Contains more OtherOther | +12.8% |
~equal in
Water
~70.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.019 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated Fat | -92.7% |
| Contains more Mono. FatMonounsaturated Fat | +1319.2% |
| Contains more Poly. FatPolyunsaturated fat | +1080.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 99kcal | 123kcal |
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| Protein | 5.06g | 2.74g |
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| Fats | 0.1g | 0.97g |
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| Net carbs | 21.44g | 23.98g |
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| Carbs | 21.44g | 25.58g |
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| Magnesium | 9mg | 39mg |
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| Calcium | 4mg | 3mg |
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| Potassium | 35mg | 86mg |
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| Iron | 0.48mg | 0.56mg |
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| Sugar | 0.24g |
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| Fiber | 1.6g |
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| Copper | 0.008mg | 0.106mg |
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| Zinc | 0.12mg | 0.71mg |
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| Starch | 24.79g |
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| Phosphorus | 25mg | 103mg |
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| Sodium | 60mg | 4mg |
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| Vitamin E | 0.17mg |
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| Manganese | 0.374mg | 0.974mg |
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| Selenium | 5.8µg |
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| Vitamin B1 | 0.094mg | 0.178mg |
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| Vitamin B2 | 0.026mg | 0.069mg |
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| Vitamin B3 | 0.51mg | 2.561mg |
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| Vitamin B5 | 0.235mg | 0.38mg |
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| Vitamin B6 | 0.04mg | 0.123mg |
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| Vitamin K | 0.2µg |
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| Folate | 7µg | 9µg |
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| Choline | 9.2mg |
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| Saturated Fat | 0.019g | 0.26g |
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| Monounsaturated Fat | 0.026g | 0.369g |
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| Polyunsaturated fat | 0.031g | 0.366g |
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| Tryptophan | 0.072mg | 0.033mg |
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| Threonine | 0.177mg | 0.095mg |
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| Isoleucine | 0.195mg | 0.109mg |
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| Leucine | 0.33mg | 0.214mg |
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| Lysine | 0.214mg | 0.099mg |
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| Methionine | 0.072mg | 0.058mg |
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| Phenylalanine | 0.217mg | 0.133mg |
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| Valine | 0.249mg | 0.151mg |
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| Histidine | 0.119mg | 0.066mg |
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| Omega-3 - ALA | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
13%
Minerals Daily Need Coverage Score
10%
32%
Comparison summary
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 20)
Which food is cheaper?
Soba is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 56mg)
Which food is richer in minerals?
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)