Soba vs. Rye — In-Depth Nutrition Comparison
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What are the differences between soba and rye?
- Rye is richer than soba in manganese, phosphorus, copper, iron, vitamin B5, magnesium, vitamin B3, zinc, vitamin B6, and vitamin B1.
- Rye's daily need coverage for manganese is 96% more.
- The glycemic index of rye is lower.
We used Noodles, japanese, soba, cooked and Rye grain types in this article.
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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 | +1122.2% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +1357.1% |
| Contains more IronIron | +447.9% |
| Contains more CopperCopper | +4487.5% |
| Contains more ZincZinc | +2108.3% |
| Contains more PhosphorusPhosphorus | +1228% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +589% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +236.2% |
| Contains more Vitamin B2Vitamin B2 | +865.4% |
| Contains more Vitamin B3Vitamin B3 | +737.3% |
| Contains more Vitamin B5Vitamin B5 | +519.6% |
| Contains more Vitamin B6Vitamin B6 | +635% |
| Contains more FolateFolate | +442.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.374mg | 2.577mg | 96% |
| Fiber | 15.1g | 60% | |
| Phosphorus | 25mg | 332mg | 44% |
| Copper | 0.008mg | 0.367mg | 40% |
| Iron | 0.48mg | 2.63mg | 27% |
| Selenium | 13.9µg | 25% | |
| Vitamin B5 | 0.235mg | 1.456mg | 24% |
| Magnesium | 9mg | 110mg | 24% |
| Vitamin B3 | 0.51mg | 4.27mg | 24% |
| Zinc | 0.12mg | 2.65mg | 23% |
| Vitamin B6 | 0.04mg | 0.294mg | 20% |
| Vitamin B1 | 0.094mg | 0.316mg | 19% |
| Carbs | 21.44g | 75.86g | 18% |
| Vitamin B2 | 0.026mg | 0.251mg | 17% |
| Potassium | 35mg | 510mg | 14% |
| Calories | 99kcal | 338kcal | 12% |
| Protein | 5.06g | 10.34g | 11% |
| Folate | 7µg | 38µg | 8% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Polyunsaturated fat | 0.031g | 0.767g | 5% |
| Vitamin K | 5.9µg | 5% | |
| Sodium | 60mg | 2mg | 3% |
| Calcium | 4mg | 24mg | 2% |
| Fats | 0.1g | 1.63g | 2% |
| Saturated fat | 0.019g | 0.197g | 1% |
| Net carbs | 21.44g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Monounsaturated fat | 0.026g | 0.208g | 0% |
| Tryptophan | 0.072mg | 0.108mg | 0% |
| Threonine | 0.177mg | 0.289mg | 0% |
| Isoleucine | 0.195mg | 0.208mg | 0% |
| Leucine | 0.33mg | 0.563mg | 0% |
| Lysine | 0.214mg | 0.286mg | 0% |
| Methionine | 0.072mg | 0.153mg | 0% |
| Phenylalanine | 0.217mg | 0.435mg | 0% |
| Valine | 0.249mg | 0.317mg | 0% |
| Histidine | 0.119mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +588.8% |
| Contains more ProteinProtein | +104.3% |
| Contains more FatsFats | +1530% |
| Contains more CarbsCarbs | +253.8% |
| Contains more OtherOther | +302.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.4% |
| Contains more Mono. FatMonounsaturated fat | +700% |
| Contains more Poly. FatPolyunsaturated fat | +2374.2% |
