Soba vs. Watercress — In-Depth Nutrition Comparison
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What are the main differences between soba and watercress?
- Soba is richer in manganese, yet watercress is richer in vitamin A, vitamin C, calcium, potassium, copper, vitamin B2, vitamin B6, and phosphorus.
- Watercress's daily need coverage for vitamin A is 64% higher.
- Soba has 2 times more manganese than watercress. Soba has 0.374mg of manganese, while watercress has 0.244mg.
- Watercress has a lower glycemic index than soba.
We used Noodles, japanese, soba, cooked and Watercress, raw types in this comparison.
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 IronIron | +140% |
| Contains more ManganeseManganese | +53.3% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +2900% |
| Contains more PotassiumPotassium | +842.9% |
| Contains more CopperCopper | +862.5% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains less SodiumSodium | -31.7% |
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 | +155% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +361.5% |
| Contains more Vitamin B5Vitamin B5 | +31.9% |
| Contains more Vitamin B6Vitamin B6 | +222.5% |
| Contains more FolateFolate | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +120% |
| Contains more CarbsCarbs | +1562% |
| Contains more WaterWater | +30.3% |
| Contains more OtherOther | +207.7% |
~equal in
Fats
~0.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains less Sat. FatSaturated fat | -29.6% |
| Contains more Mono. FatMonounsaturated fat | +225% |
| Contains more Poly. FatPolyunsaturated fat | +12.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 0mg | 43mg | 48% |
| Vitamin A | 0µg | 160µg | 18% |
| Calcium | 4mg | 120mg | 12% |
| Potassium | 35mg | 330mg | 9% |
| Copper | 0.008mg | 0.077mg | 8% |
| Vitamin B6 | 0.04mg | 0.129mg | 7% |
| Carbs | 21.44g | 1.29g | 7% |
| Vitamin E | 1mg | 7% | |
| Vitamin B2 | 0.026mg | 0.12mg | 7% |
| Protein | 5.06g | 2.3g | 6% |
| Manganese | 0.374mg | 0.244mg | 6% |
| Phosphorus | 25mg | 60mg | 5% |
| Calories | 99kcal | 11kcal | 4% |
| Iron | 0.48mg | 0.2mg | 4% |
| Magnesium | 9mg | 21mg | 3% |
| Choline | 9mg | 2% | |
| Vitamin B3 | 0.51mg | 0.2mg | 2% |
| Fiber | 0.5g | 2% | |
| Selenium | 0.9µg | 2% | |
| Vitamin B5 | 0.235mg | 0.31mg | 2% |
| Folate | 7µg | 9µg | 1% |
| Sodium | 60mg | 41mg | 1% |
| Fats | 0.1g | 0.1g | 0% |
| Net carbs | 21.44g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Zinc | 0.12mg | 0.11mg | 0% |
| Vitamin B1 | 0.094mg | 0.09mg | 0% |
| Saturated fat | 0.019g | 0.027g | 0% |
| Monounsaturated fat | 0.026g | 0.008g | 0% |
| Polyunsaturated fat | 0.031g | 0.035g | 0% |
| Tryptophan | 0.072mg | 0.03mg | 0% |
| Threonine | 0.177mg | 0.133mg | 0% |
| Isoleucine | 0.195mg | 0.093mg | 0% |
| Leucine | 0.33mg | 0.166mg | 0% |
| Lysine | 0.214mg | 0.134mg | 0% |
| Methionine | 0.072mg | 0.02mg | 0% |
| Phenylalanine | 0.217mg | 0.114mg | 0% |
| Valine | 0.249mg | 0.137mg | 0% |
| Histidine | 0.119mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
74%
Minerals Daily Need Coverage Score
10%
18%
Comparison summary
Which food contains less Sodium?
Watercress contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.008g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.