Soba vs. Flour — In-Depth Nutrition Comparison
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What are the main differences between soba and flour?
- Soba has less vitamin B1, iron, folate, vitamin B2, vitamin B3, carbs, copper, manganese, protein, and phosphorus than flour.
- Flour's daily need coverage for vitamin B1 is 58% higher.
- Soba has a lower glycemic index than flour.
We used Noodles, japanese, soba, cooked and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +144.4% |
| Contains more CalciumCalcium | +275% |
| Contains more PotassiumPotassium | +205.7% |
| Contains more IronIron | +866.7% |
| Contains more CopperCopper | +1700% |
| Contains more ZincZinc | +483.3% |
| Contains more PhosphorusPhosphorus | +332% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +82.4% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +735.1% |
| Contains more Vitamin B2Vitamin B2 | +1800% |
| Contains more Vitamin B3Vitamin B3 | +1057.6% |
| Contains more Vitamin B5Vitamin B5 | +86.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2514.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.9µg | 62% | |
| Vitamin B1 | 0.094mg | 0.785mg | 58% |
| Iron | 0.48mg | 4.64mg | 52% |
| Folate | 7µg | 183µg | 44% |
| Vitamin B2 | 0.026mg | 0.494mg | 36% |
| Vitamin B3 | 0.51mg | 5.904mg | 34% |
| Carbs | 21.44g | 76.31g | 18% |
| Copper | 0.008mg | 0.144mg | 15% |
| Calories | 99kcal | 364kcal | 13% |
| Manganese | 0.374mg | 0.682mg | 13% |
| Phosphorus | 25mg | 108mg | 12% |
| Protein | 5.06g | 10.33g | 11% |
| Fiber | 2.7g | 11% | |
| Zinc | 0.12mg | 0.7mg | 5% |
| Vitamin B5 | 0.235mg | 0.438mg | 4% |
| Magnesium | 9mg | 22mg | 3% |
| Sodium | 60mg | 2mg | 3% |
| Polyunsaturated fat | 0.031g | 0.413g | 3% |
| Potassium | 35mg | 107mg | 2% |
| Choline | 10.4mg | 2% | |
| Fats | 0.1g | 0.98g | 1% |
| Calcium | 4mg | 15mg | 1% |
| Saturated fat | 0.019g | 0.155g | 1% |
| Protein per 100 calories | 5.1g | 2.8g | N/A |
| Calories per 10 g protein | 196kcal | 352kcal | N/A |
| Weight per 100 calories | 101g | 27g | N/A |
| Net carbs | 21.44g | 73.61g | N/A |
| Sugar | 0.27g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B6 | 0.04mg | 0.044mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.026g | 0.087g | 0% |
| Tryptophan | 0.072mg | 0.127mg | 0% |
| Threonine | 0.177mg | 0.281mg | 0% |
| Isoleucine | 0.195mg | 0.357mg | 0% |
| Leucine | 0.33mg | 0.71mg | 0% |
| Lysine | 0.214mg | 0.228mg | 0% |
| Methionine | 0.072mg | 0.183mg | 0% |
| Phenylalanine | 0.217mg | 0.52mg | 0% |
| Valine | 0.249mg | 0.415mg | 0% |
| Histidine | 0.119mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +512.5% |
| Contains more ProteinProtein | +104.2% |
| Contains more FatsFats | +880% |
| Contains more CarbsCarbs | +255.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +234.6% |
| Contains more Poly. FatPolyunsaturated fat | +1232.3% |
