Soba vs. Wild rice — In-Depth Nutrition Comparison
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The main differences between soba and wild rice
- Wild rice is richer than soba in copper, zinc, phosphorus, vitamin B6, and magnesium.
- Daily need coverage for copper for wild rice is 13% higher.
- Soba has a lower glycemic index than wild rice.
Food types used in this article are Noodles, japanese, soba, cooked and Wild rice, cooked.
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 CalciumCalcium | +33.3% |
| Contains more ManganeseManganese | +32.6% |
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more PotassiumPotassium | +188.6% |
| Contains more IronIron | +25% |
| Contains more CopperCopper | +1412.5% |
| Contains more ZincZinc | +1016.7% |
| Contains more PhosphorusPhosphorus | +228% |
| Contains less SodiumSodium | -95% |
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 | +80.8% |
| Contains more Vitamin B5Vitamin B5 | +52.6% |
| Contains more Vitamin B2Vitamin B2 | +234.6% |
| Contains more Vitamin B3Vitamin B3 | +152.4% |
| Contains more Vitamin B6Vitamin B6 | +237.5% |
| Contains more FolateFolate | +271.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.008mg | 0.121mg | 13% |
| Zinc | 0.12mg | 1.34mg | 11% |
| Phosphorus | 25mg | 82mg | 8% |
| Fiber | 1.8g | 7% | |
| Vitamin B6 | 0.04mg | 0.135mg | 7% |
| Vitamin B3 | 0.51mg | 1.287mg | 5% |
| Vitamin B2 | 0.026mg | 0.087mg | 5% |
| Magnesium | 9mg | 32mg | 5% |
| Folate | 7µg | 26µg | 5% |
| Manganese | 0.374mg | 0.282mg | 4% |
| Vitamin B1 | 0.094mg | 0.052mg | 4% |
| Potassium | 35mg | 101mg | 2% |
| Iron | 0.48mg | 0.6mg | 2% |
| Vitamin B5 | 0.235mg | 0.154mg | 2% |
| Choline | 10.2mg | 2% | |
| Sodium | 60mg | 3mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Protein | 5.06g | 3.99g | 2% |
| Polyunsaturated fat | 0.031g | 0.213g | 1% |
| Selenium | 0.8µg | 1% | |
| Calories | 99kcal | 101kcal | 0% |
| Fats | 0.1g | 0.34g | 0% |
| Carbs | 21.44g | 21.34g | 0% |
| Net carbs | 21.44g | 19.54g | N/A |
| Calcium | 4mg | 3mg | 0% |
| Sugar | 0.73g | N/A | |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.019g | 0.049g | 0% |
| Monounsaturated fat | 0.026g | 0.05g | 0% |
| Tryptophan | 0.072mg | 0.049mg | 0% |
| Threonine | 0.177mg | 0.127mg | 0% |
| Isoleucine | 0.195mg | 0.167mg | 0% |
| Leucine | 0.33mg | 0.276mg | 0% |
| Lysine | 0.214mg | 0.17mg | 0% |
| Methionine | 0.072mg | 0.119mg | 0% |
| Phenylalanine | 0.217mg | 0.195mg | 0% |
| Valine | 0.249mg | 0.232mg | 0% |
| Histidine | 0.119mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.8% |
| Contains more FatsFats | +240% |
~equal in
Carbs
~21.34g
~equal in
Water
~73.93g
~equal in
Other
~0.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.2% |
| Contains more Mono. FatMonounsaturated fat | +92.3% |
| Contains more Poly. FatPolyunsaturated fat | +587.1% |
