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Soba vs. Sunflower oil — In-Depth Nutrition Comparison

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Significant differences between soba and sunflower oil

  • Soba has more manganese, vitamin B1, and iron; however, sunflower oil is richer in monounsaturated fat and polyunsaturated fat.
  • Sunflower oil covers your daily saturated fat needs 65% more than soba.
  • Soba contains less saturated fat.
  • Soba has a higher glycemic index. The glycemic index of soba is 46, while the glycemic index of sunflower oil is 0.

Specific food types used in this comparison are Noodles, japanese, soba, cooked and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Soba vs Sunflower oil 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
8
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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
6
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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
4
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +99900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +177592.3%
Contains more Poly. FatPolyunsaturated fat +117319.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Sunflower oil DV% diff.
Vitamin E 41.08mg 274%
Polyunsaturated fat 0.031g 36.4g 242%
Fats 0.1g 100g 154%
Monounsaturated fat 0.026g 46.2g 115%
Saturated fat 0.019g 13g 59%
Calories 99kcal 884kcal 39%
Manganese 0.374mg 0mg 16%
Protein 5.06g 0g 10%
Vitamin B1 0.094mg 0mg 8%
Carbs 21.44g 0g 7%
Iron 0.48mg 0mg 6%
Vitamin K 5.4µg 5%
Vitamin B5 0.235mg 0mg 5%
Phosphorus 25mg 0mg 4%
Vitamin B6 0.04mg 0mg 3%
Vitamin B3 0.51mg 0mg 3%
Sodium 60mg 0mg 3%
Vitamin B2 0.026mg 0mg 2%
Folate 7µg 0µg 2%
Magnesium 9mg 0mg 2%
Zinc 0.12mg 0mg 1%
Copper 0.008mg 0mg 1%
Potassium 35mg 0mg 1%
Net carbs 21.44g 0g N/A
Calcium 4mg 0mg 0%
Tryptophan 0.072mg 0mg 0%
Threonine 0.177mg 0mg 0%
Isoleucine 0.195mg 0mg 0%
Leucine 0.33mg 0mg 0%
Lysine 0.214mg 0mg 0%
Methionine 0.072mg 0mg 0%
Phenylalanine 0.217mg 0mg 0%
Valine 0.249mg 0mg 0%
Histidine 0.119mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Soba
64%
Sunflower oil
Minerals Daily Need Coverage Score
10%
Soba
0%
Sunflower oil

Comparison summary

Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 12.981g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.5)
Which food is richer in minerals?
Soba
Soba is relatively richer in minerals
Which food is richer in vitamins?
Soba
Soba is relatively richer in vitamins
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.