Soba vs. White bread — In-Depth Nutrition Comparison
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The main differences between soba and white bread
- White bread is richer than soba in iron, vitamin B1, vitamin B3, folate, vitamin B2, calcium, phosphorus, copper, and manganese.
- Daily need coverage for iron for white bread is 39% higher.
- Soba contains less sodium.
- Soba has a lower glycemic index than white bread.
Food types used in this article are Noodles, japanese, soba, cooked and Bread, white, commercially prepared (includes soft bread crumbs).
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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 less SodiumSodium | -87.8% |
| Contains more MagnesiumMagnesium | +155.6% |
| Contains more CalciumCalcium | +3500% |
| Contains more PotassiumPotassium | +260% |
| Contains more IronIron | +652.1% |
| Contains more CopperCopper | +1162.5% |
| Contains more ZincZinc | +516.7% |
| Contains more PhosphorusPhosphorus | +292% |
| Contains more ManganeseManganese | +43.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +467% |
| Contains more Vitamin B2Vitamin B2 | +834.6% |
| Contains more Vitamin B3Vitamin B3 | +837.3% |
| Contains more Vitamin B5Vitamin B5 | +128.1% |
| Contains more Vitamin B6Vitamin B6 | +117.5% |
| Contains more FolateFolate | +1485.7% |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +100.5% |
| Contains more ProteinProtein | +74.9% |
| Contains more FatsFats | +3230% |
| Contains more CarbsCarbs | +130.5% |
| Contains more OtherOther | +407.7% |
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +2203.8% |
| Contains more Poly. FatPolyunsaturated fat | +5067.7% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 22µg | 40% | |
| Iron | 0.48mg | 3.61mg | 39% |
| Vitamin B1 | 0.094mg | 0.533mg | 37% |
| Vitamin B3 | 0.51mg | 4.78mg | 27% |
| Folate | 7µg | 111µg | 26% |
| Sodium | 60mg | 490mg | 19% |
| Vitamin B2 | 0.026mg | 0.243mg | 17% |
| Starch | 37.17g | 15% | |
| Calcium | 4mg | 144mg | 14% |
| Fiber | 2.7g | 11% | |
| Polyunsaturated fat | 0.031g | 1.602g | 10% |
| Copper | 0.008mg | 0.101mg | 10% |
| Phosphorus | 25mg | 98mg | 10% |
| Carbs | 21.44g | 49.42g | 9% |
| Protein | 5.06g | 8.85g | 8% |
| Calories | 99kcal | 266kcal | 8% |
| Manganese | 0.374mg | 0.536mg | 7% |
| Vitamin B5 | 0.235mg | 0.536mg | 6% |
| Zinc | 0.12mg | 0.74mg | 6% |
| Fats | 0.1g | 3.33g | 5% |
| Vitamin B6 | 0.04mg | 0.087mg | 4% |
| Fructose | 2.43g | 3% | |
| Potassium | 35mg | 126mg | 3% |
| Magnesium | 9mg | 23mg | 3% |
| Choline | 14.6mg | 3% | |
| Saturated fat | 0.019g | 0.698g | 3% |
| Vitamin E | 0.22mg | 1% | |
| Monounsaturated fat | 0.026g | 0.599g | 1% |
| Net carbs | 21.44g | 46.72g | N/A |
| Sugar | 5.67g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.072mg | 0% | |
| Threonine | 0.177mg | 0% | |
| Isoleucine | 0.195mg | 0% | |
| Leucine | 0.33mg | 0% | |
| Lysine | 0.214mg | 0% | |
| Methionine | 0.072mg | 0% | |
| Phenylalanine | 0.217mg | 0% | |
| Valine | 0.249mg | 0% | |
| Histidine | 0.119mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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 |
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| 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%
33%
Minerals Daily Need Coverage Score
10%
56%
Comparison summary
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Soba contains less Sodium (difference - 430mg)
Which food is lower in Saturated fat?
Soba is lower in Saturated fat (difference - 0.679g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)