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  6. Soba vs. Sauerkraut

Soba vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between soba and sauerkraut

  • Soba is richer in manganese and vitamin B1, yet sauerkraut is richer in vitamin C, iron, copper, and vitamin B6.
  • Daily need coverage for sodium for sauerkraut is 26% higher.
  • Soba contains 4 times more vitamin B1 than sauerkraut. Soba contains 0.094mg of vitamin B1, while sauerkraut contains 0.021mg.
  • Soba contains less sodium.
  • Sauerkraut has a lower glycemic index than soba.

Food types used in this article are Noodles, japanese, soba, cooked and Sauerkraut, canned, solids, and liquids.

Infographic

Soba vs Sauerkraut 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +147.7%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +385.7%
Contains more IronIron +206.3%
Contains more CopperCopper +1100%
Contains more ZincZinc +58.3%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +347.6%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +256.6%
Contains more Vitamin B5Vitamin B5 +152.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +225%
Contains more FolateFolate +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soba Sauerkraut DV% diff.
Sodium 60mg 661mg 26%
Vitamin C 0mg 14.7mg 16%
Iron 0.48mg 1.47mg 12%
Fiber 2.9g 12%
Vitamin K 13µg 11%
Copper 0.008mg 0.096mg 10%
Manganese 0.374mg 0.151mg 10%
Protein 5.06g 0.91g 8%
Vitamin B6 0.04mg 0.13mg 7%
Vitamin B1 0.094mg 0.021mg 6%
Carbs 21.44g 4.28g 6%
Folate 7µg 24µg 4%
Calories 99kcal 19kcal 4%
Potassium 35mg 170mg 4%
Calcium 4mg 30mg 3%
Vitamin B5 0.235mg 0.093mg 3%
Choline 10.4mg 2%
Vitamin B3 0.51mg 0.143mg 2%
Phosphorus 25mg 20mg 1%
Magnesium 9mg 13mg 1%
Zinc 0.12mg 0.19mg 1%
Selenium 0.6µg 1%
Vitamin E 0.14mg 1%
Fats 0.1g 0.14g 0%
Net carbs 21.44g 1.38g N/A
Sugar 1.78g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.026mg 0.022mg 0%
Saturated fat 0.019g 0.034g 0%
Monounsaturated fat 0.026g 0.013g 0%
Polyunsaturated fat 0.031g 0.067g 0%
Tryptophan 0.072mg 0.008mg 0%
Threonine 0.177mg 0.025mg 0%
Isoleucine 0.195mg 0.021mg 0%
Leucine 0.33mg 0.029mg 0%
Lysine 0.214mg 0.031mg 0%
Methionine 0.072mg 0.009mg 0%
Phenylalanine 0.217mg 0.023mg 0%
Valine 0.249mg 0.03mg 0%
Histidine 0.119mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +456%
Contains more CarbsCarbs +400.9%
Contains more FatsFats +40%
Contains more WaterWater +26.7%
Contains more OtherOther +451.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
2
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -44.1%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +116.1%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.