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  6. Soba vs. Summer squash

Soba vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between Soba and Summer squash?

  • Soba is richer in Manganese, yet Summer squash is richer in Vitamin C, Vitamin B6, Vitamin B2, Potassium, and Folate.
  • Summer squash's daily need coverage for Vitamin C is 19% higher.
  • Soba has 2 times more Manganese than Summer squash. Soba has 0.374mg of Manganese, while Summer squash has 0.175mg.

We used Noodles, japanese, soba, cooked and Squash, summer, all varieties, raw types in this comparison.

Infographic

Soba vs Summer squash 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
2
:
8
Summer squash
Summer squash
Contains more Iron +37.1%
Contains more Manganese +113.7%
Contains more Calcium +275%
Contains more Magnesium +88.9%
Contains more Phosphorus +52%
Contains more Potassium +648.6%
Contains less Sodium -96.7%
Contains more Zinc +141.7%
Contains more Copper +537.5%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Iron +37.1%
Contains more Manganese +113.7%
Contains more Calcium +275%
Contains more Magnesium +88.9%
Contains more Phosphorus +52%
Contains more Potassium +648.6%
Contains less Sodium -96.7%
Contains more Zinc +141.7%
Contains more Copper +537.5%

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
3
:
7
Summer squash
Summer squash
Contains more Vitamin B1 +95.8%
Contains more Vitamin B5 +51.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +446.2%
Contains more Vitamin B6 +445%
Contains more Folate +314.3%
Equal in Vitamin B3 - 0.487
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin B1 +95.8%
Contains more Vitamin B5 +51.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +446.2%
Contains more Vitamin B6 +445%
Contains more Folate +314.3%
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
2
:
3
Summer squash
Summer squash
Contains more Protein +318.2%
Contains more Carbs +540%
Contains more Fats +80%
Contains more Water +29.6%
Contains more Other +59%
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +318.2%
Contains more Carbs +540%
Contains more Fats +80%
Contains more Water +29.6%
Contains more Other +59%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
2
:
1
Summer squash
Summer squash
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +187.1%
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +187.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Summer squash Opinion
Net carbs 21.44g 2.25g Soba
Protein 5.06g 1.21g Soba
Fats 0.1g 0.18g Summer squash
Carbs 21.44g 3.35g Soba
Calories 99kcal 16kcal Soba
Fructose 0.95g Summer squash
Sugar 2.2g Soba
Fiber 1.1g Summer squash
Calcium 4mg 15mg Summer squash
Iron 0.48mg 0.35mg Soba
Magnesium 9mg 17mg Summer squash
Phosphorus 25mg 38mg Summer squash
Potassium 35mg 262mg Summer squash
Sodium 60mg 2mg Summer squash
Zinc 0.12mg 0.29mg Summer squash
Copper 0.008mg 0.051mg Summer squash
Manganese 0.374mg 0.175mg Soba
Selenium 0.2µg Summer squash
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.094mg 0.048mg Soba
Vitamin B2 0.026mg 0.142mg Summer squash
Vitamin B3 0.51mg 0.487mg Soba
Vitamin B5 0.235mg 0.155mg Soba
Vitamin B6 0.04mg 0.218mg Summer squash
Folate 7µg 29µg Summer squash
Vitamin K 3µg Summer squash
Tryptophan 0.072mg 0.011mg Soba
Threonine 0.177mg 0.028mg Soba
Isoleucine 0.195mg 0.042mg Soba
Leucine 0.33mg 0.069mg Soba
Lysine 0.214mg 0.065mg Soba
Methionine 0.072mg 0.017mg Soba
Phenylalanine 0.217mg 0.041mg Soba
Valine 0.249mg 0.053mg Soba
Histidine 0.119mg 0.025mg Soba
Saturated Fat 0.019g 0.044g Soba
Monounsaturated Fat 0.026g 0.016g Soba
Polyunsaturated fat 0.031g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
10%
Soba
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.