Soba vs. Tofu — In-Depth Nutrition Comparison
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Differences between soba and tofu
- Soba contains less calcium, copper, manganese, iron, phosphorus, zinc, magnesium, potassium, and vitamin B2 than tofu.
- Tofu's daily need coverage for calcium is 68% higher.
- The amount of saturated fat in soba is lower.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of soba is 46.
The food types used in this comparison are Noodles, japanese, soba, cooked and Tofu, raw, firm, prepared with calcium sulfate.
Infographic
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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 | +544.4% |
| Contains more CalciumCalcium | +16975% |
| Contains more PotassiumPotassium | +577.1% |
| Contains more IronIron | +454.2% |
| Contains more CopperCopper | +4625% |
| Contains more ZincZinc | +1208.3% |
| Contains more PhosphorusPhosphorus | +660% |
| Contains less SodiumSodium | -76.7% |
| Contains more ManganeseManganese | +215.8% |
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 B3Vitamin B3 | +33.9% |
| Contains more Vitamin B5Vitamin B5 | +76.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +68.1% |
| Contains more Vitamin B2Vitamin B2 | +292.3% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more FolateFolate | +314.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 4mg | 683mg | 68% |
| Copper | 0.008mg | 0.378mg | 41% |
| Manganese | 0.374mg | 1.181mg | 35% |
| Polyunsaturated fat | 0.031g | 4.921g | 33% |
| Selenium | 17.4µg | 32% | |
| Iron | 0.48mg | 2.66mg | 27% |
| Phosphorus | 25mg | 190mg | 24% |
| Protein | 5.06g | 17.27g | 24% |
| Fats | 0.1g | 8.72g | 13% |
| Zinc | 0.12mg | 1.57mg | 13% |
| Magnesium | 9mg | 58mg | 12% |
| Fiber | 2.3g | 9% | |
| Vitamin B2 | 0.026mg | 0.102mg | 6% |
| Folate | 7µg | 29µg | 6% |
| Saturated fat | 0.019g | 1.261g | 6% |
| Potassium | 35mg | 237mg | 6% |
| Carbs | 21.44g | 2.78g | 6% |
| Monounsaturated fat | 0.026g | 1.925g | 5% |
| Vitamin B1 | 0.094mg | 0.158mg | 5% |
| Vitamin B6 | 0.04mg | 0.092mg | 4% |
| Calories | 99kcal | 144kcal | 2% |
| Vitamin B5 | 0.235mg | 0.133mg | 2% |
| Sodium | 60mg | 14mg | 2% |
| Vitamin B3 | 0.51mg | 0.381mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 21.44g | 0.48g | N/A |
| Tryptophan | 0.072mg | 0.235mg | 0% |
| Threonine | 0.177mg | 0.785mg | 0% |
| Isoleucine | 0.195mg | 0.849mg | 0% |
| Leucine | 0.33mg | 1.392mg | 0% |
| Lysine | 0.214mg | 0.883mg | 0% |
| Methionine | 0.072mg | 0.211mg | 0% |
| Phenylalanine | 0.217mg | 0.835mg | 0% |
| Valine | 0.249mg | 0.87mg | 0% |
| Histidine | 0.119mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +671.2% |
| Contains more ProteinProtein | +241.3% |
| Contains more FatsFats | +8620% |
| Contains more OtherOther | +259% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +7303.8% |
| Contains more Poly. FatPolyunsaturated fat | +15774.2% |
