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Soba vs. Wheat — In-Depth Nutrition Comparison

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Differences between soba and wheat

  • Soba contains less manganese, phosphorus, copper, vitamin B3, iron, zinc, magnesium, vitamin B6, vitamin B1, and vitamin B5 than wheat .
  • Wheat 's daily need coverage for manganese is 115% higher.

The food types used in this comparison are Noodles, japanese, soba, cooked and Wheat, durum.

Infographic

Soba vs Wheat  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
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%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +1131.4%
Contains more IronIron +633.3%
Contains more CopperCopper +6812.5%
Contains more ZincZinc +3366.7%
Contains more PhosphorusPhosphorus +1932%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +705.3%

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
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% 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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin B1Vitamin B1 +345.7%
Contains more Vitamin B2Vitamin B2 +365.4%
Contains more Vitamin B3Vitamin B3 +1221.2%
Contains more Vitamin B5Vitamin B5 +297.9%
Contains more Vitamin B6Vitamin B6 +947.5%
Contains more FolateFolate +514.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soba Wheat DV% diff.
Selenium 89.4µg 163%
Manganese 0.374mg 3.012mg 115%
Phosphorus 25mg 508mg 69%
Copper 0.008mg 0.553mg 61%
Vitamin B3 0.51mg 6.738mg 39%
Iron 0.48mg 3.52mg 38%
Zinc 0.12mg 4.16mg 37%
Magnesium 9mg 144mg 32%
Vitamin B6 0.04mg 0.419mg 29%
Vitamin B1 0.094mg 0.419mg 27%
Protein 5.06g 13.68g 17%
Carbs 21.44g 71.13g 17%
Vitamin B5 0.235mg 0.935mg 14%
Calories 99kcal 339kcal 12%
Potassium 35mg 431mg 12%
Folate 7µg 43µg 9%
Vitamin B2 0.026mg 0.121mg 7%
Polyunsaturated fat 0.031g 0.978g 6%
Fats 0.1g 2.47g 4%
Sodium 60mg 2mg 3%
Calcium 4mg 34mg 3%
Saturated fat 0.019g 0.454g 2%
Monounsaturated fat 0.026g 0.344g 1%
Net carbs 21.44g 71.13g N/A
Tryptophan 0.072mg 0.176mg 0%
Threonine 0.177mg 0.366mg 0%
Isoleucine 0.195mg 0.533mg 0%
Leucine 0.33mg 0.934mg 0%
Lysine 0.214mg 0.303mg 0%
Methionine 0.072mg 0.221mg 0%
Phenylalanine 0.217mg 0.681mg 0%
Valine 0.249mg 0.594mg 0%
Histidine 0.119mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +567.4%
Contains more ProteinProtein +170.4%
Contains more FatsFats +2370%
Contains more CarbsCarbs +231.8%
Contains more OtherOther +356.4%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +1223.1%
Contains more Poly. FatPolyunsaturated fat +3054.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.