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  6. Soba vs. Tofu

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.

The food types used in this comparison are Noodles, japanese, soba, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Soba vs Tofu 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
0
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%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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.
Soba
Soba
2
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%
Tofu
Tofu
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin B3Vitamin B3 +33.9%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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
Soba
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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated Fat -98.5%
Contains more Mono. FatMonounsaturated Fat +7303.8%
Contains more Poly. FatPolyunsaturated fat +15774.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soba Tofu Opinion
Calories 99kcal 144kcal Tofu
Protein 5.06g 17.27g Tofu
Fats 0.1g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 21.44g 0.48g Soba
Carbs 21.44g 2.78g Soba
Magnesium 9mg 58mg Tofu
Calcium 4mg 683mg Tofu
Potassium 35mg 237mg Tofu
Iron 0.48mg 2.66mg Tofu
Fiber 2.3g Tofu
Copper 0.008mg 0.378mg Tofu
Zinc 0.12mg 1.57mg Tofu
Phosphorus 25mg 190mg Tofu
Sodium 60mg 14mg Tofu
Vitamin A 0IU 166IU Tofu
Manganese 0.374mg 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin B1 0.094mg 0.158mg Tofu
Vitamin B2 0.026mg 0.102mg Tofu
Vitamin B3 0.51mg 0.381mg Soba
Vitamin B5 0.235mg 0.133mg Soba
Vitamin B6 0.04mg 0.092mg Tofu
Folate 7µg 29µg Tofu
Saturated Fat 0.019g 1.261g Soba
Monounsaturated Fat 0.026g 1.925g Tofu
Polyunsaturated fat 0.031g 4.921g Tofu
Tryptophan 0.072mg 0.235mg Tofu
Threonine 0.177mg 0.785mg Tofu
Isoleucine 0.195mg 0.849mg Tofu
Leucine 0.33mg 1.392mg Tofu
Lysine 0.214mg 0.883mg Tofu
Methionine 0.072mg 0.211mg Tofu
Phenylalanine 0.217mg 0.835mg Tofu
Valine 0.249mg 0.87mg Tofu
Histidine 0.119mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soba Tofu
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
10%
Tofu
Minerals Daily Need Coverage Score
10%
Soba
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 1.242g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.