Soba vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between soba and brown rice

Soba has more protein; however, brown rice has more manganese, vitamin B3, phosphorus, copper, magnesium, vitamin B1, vitamin B6, and zinc.
Brown rice's daily need coverage for manganese is 26% more.
Soba has 2 times more protein than brown rice. Soba has 5.06g of protein, while brown rice has 2.74g.
Brown rice has a higher glycemic index than soba.

The food varieties used in the comparison are Noodles, japanese, soba, cooked and Rice, brown, long-grain, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soba

Brown rice

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%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soba

Brown rice

Contains more Vitamin EVitamin E	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+28.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.374mg	0.974mg	26%
Vitamin B3	0.51mg	2.561mg	13%
Copper	0.008mg	0.106mg	11%
Phosphorus	25mg	103mg	11%
Selenium		5.8µg	11%
Starch		24.79g	10%
Magnesium	9mg	39mg	7%
Vitamin B1	0.094mg	0.178mg	7%
Fiber		1.6g	6%
Vitamin B6	0.04mg	0.123mg	6%
Protein	5.06g	2.74g	5%
Zinc	0.12mg	0.71mg	5%
Vitamin B2	0.026mg	0.069mg	3%
Vitamin B5	0.235mg	0.38mg	3%
Potassium	35mg	86mg	2%
Sodium	60mg	4mg	2%
Choline		9.2mg	2%
Polyunsaturated fat	0.031g	0.366g	2%
Omega-6 (Linoleic acid)		0.355g	2%
Calories	99kcal	123kcal	1%
Fats	0.1g	0.97g	1%
Carbs	21.44g	25.58g	1%
Iron	0.48mg	0.56mg	1%
Vitamin E		0.17mg	1%
Folate	7µg	9µg	1%
Saturated fat	0.019g	0.26g	1%
Monounsaturated fat	0.026g	0.369g	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	5.1g	2.2g	N/A
Calories per 10 g protein	196kcal	449kcal	N/A
Weight per 100 calories	101g	81g	N/A
Net carbs	21.44g	23.98g	N/A
Calcium	4mg	3mg	0%
Sugar		0.24g	N/A
Vitamin K		0.2µg	0%
Tryptophan	0.072mg	0.033mg	0%
Threonine	0.177mg	0.095mg	0%
Isoleucine	0.195mg	0.109mg	0%
Leucine	0.33mg	0.214mg	0%
Lysine	0.214mg	0.099mg	0%
Methionine	0.072mg	0.058mg	0%
Phenylalanine	0.217mg	0.133mg	0%
Valine	0.249mg	0.151mg	0%
Histidine	0.119mg	0.066mg	0%