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  6. Soba vs. Soy sauce

Soba vs. Soy sauce — In-Depth Nutrition Comparison

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How are Soba and Soy sauce different?

  • Soy sauce is higher than Soba in Manganese, Phosphorus, Magnesium, Iron, Potassium, Vitamin B2, Vitamin B3, Vitamin B6, and Zinc.
  • Soy sauce covers your daily need of Sodium 236% more than Soba.
  • Soba is lower in Sodium.

Noodles, japanese, soba, cooked and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Soba vs Soy sauce 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
1
:
9
Soy sauce
Soy sauce
Contains less Sodium -98.9%
Contains more Calcium +725%
Contains more Iron +202.1%
Contains more Magnesium +722.2%
Contains more Phosphorus +564%
Contains more Potassium +1142.9%
Contains more Zinc +625%
Contains more Copper +437.5%
Contains more Manganese +172.2%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains less Sodium -98.9%
Contains more Calcium +725%
Contains more Iron +202.1%
Contains more Magnesium +722.2%
Contains more Phosphorus +564%
Contains more Potassium +1142.9%
Contains more Zinc +625%
Contains more Copper +437.5%
Contains more Manganese +172.2%

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
Soy sauce
Soy sauce
Contains more Vitamin B1 +184.8%
Contains more Vitamin B2 +534.6%
Contains more Vitamin B3 +330.6%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +270%
Contains more Folate +100%
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%
Soy sauce
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% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin B1 +184.8%
Contains more Vitamin B2 +534.6%
Contains more Vitamin B3 +330.6%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +270%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
:
3
Soy sauce
Soy sauce
Contains more Carbs +334.9%
Contains more Protein +60.9%
Contains more Fats +470%
Contains more Other +3800%
Equal in Water - 71.15
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Carbs +334.9%
Contains more Protein +60.9%
Contains more Fats +470%
Contains more Other +3800%
Equal in Water - 71.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
:
2
Soy sauce
Soy sauce
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +748.4%
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +748.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Soy sauce Opinion
Net carbs 21.44g 4.13g Soba
Protein 5.06g 8.14g Soy sauce
Fats 0.1g 0.57g Soy sauce
Carbs 21.44g 4.93g Soba
Calories 99kcal 53kcal Soba
Sugar 0.4g Soba
Fiber 0.8g Soy sauce
Calcium 4mg 33mg Soy sauce
Iron 0.48mg 1.45mg Soy sauce
Magnesium 9mg 74mg Soy sauce
Phosphorus 25mg 166mg Soy sauce
Potassium 35mg 435mg Soy sauce
Sodium 60mg 5493mg Soba
Zinc 0.12mg 0.87mg Soy sauce
Copper 0.008mg 0.043mg Soy sauce
Manganese 0.374mg 1.018mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin B1 0.094mg 0.033mg Soba
Vitamin B2 0.026mg 0.165mg Soy sauce
Vitamin B3 0.51mg 2.196mg Soy sauce
Vitamin B5 0.235mg 0.297mg Soy sauce
Vitamin B6 0.04mg 0.148mg Soy sauce
Folate 7µg 14µg Soy sauce
Tryptophan 0.072mg 0.096mg Soy sauce
Threonine 0.177mg 0.271mg Soy sauce
Isoleucine 0.195mg 0.318mg Soy sauce
Leucine 0.33mg 0.537mg Soy sauce
Lysine 0.214mg 0.381mg Soy sauce
Methionine 0.072mg 0.097mg Soy sauce
Phenylalanine 0.217mg 0.353mg Soy sauce
Valine 0.249mg 0.332mg Soy sauce
Histidine 0.119mg 0.174mg Soy sauce
Saturated Fat 0.019g 0.073g Soba
Monounsaturated Fat 0.026g 0.088g Soy sauce
Polyunsaturated fat 0.031g 0.263g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
10%
Soba
112%
Soy sauce

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 5433mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $3.4)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.