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  6. Soy sauce vs. Soba

Soy sauce vs. Soba — In-Depth Nutrition Comparison

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How are Soy sauce and Soba different?

  • Soy sauce is higher than Soba in Manganese, Phosphorus, Magnesium, Iron, Potassium, Vitamin B2, Vitamin B3, Vitamin B6, and Zinc.
  • Soy sauce covers your daily need of Sodium 236% more than Soba.
  • Soy sauce contains 12 times more Potassium than Soba. Soy sauce contains 435mg of Potassium, while Soba contains 35mg.
  • Soba is lower in Sodium.

Soy sauce made from soy and wheat (shoyu) and Noodles, japanese, soba, cooked types were used in this article.

Infographic

Soy sauce vs Soba 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.
Soy sauce
Soy sauce
9
:
1
Soba
Soba
Contains more Calcium +725%
Contains more Iron +202.1%
Contains more Magnesium +722.2%
Contains more Phosphorus +564%
Contains more Potassium +1142.9%
Contains more Zinc +625%
Contains more Copper +437.5%
Contains more Manganese +172.2%
Contains less Sodium -98.9%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +725%
Contains more Iron +202.1%
Contains more Magnesium +722.2%
Contains more Phosphorus +564%
Contains more Potassium +1142.9%
Contains more Zinc +625%
Contains more Copper +437.5%
Contains more Manganese +172.2%
Contains less Sodium -98.9%

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.
Soy sauce
Soy sauce
7
:
1
Soba
Soba
Contains more Vitamin B2 +534.6%
Contains more Vitamin B3 +330.6%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +270%
Contains more Folate +100%
Contains more Vitamin B1 +184.8%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin B2 +534.6%
Contains more Vitamin B3 +330.6%
Contains more Vitamin B5 +26.4%
Contains more Vitamin B6 +270%
Contains more Folate +100%
Contains more Vitamin B1 +184.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Soba
Soba
Contains more Protein +60.9%
Contains more Fats +470%
Contains more Other +3800%
Contains more Carbs +334.9%
Equal in Water - 73.01
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +60.9%
Contains more Fats +470%
Contains more Other +3800%
Contains more Carbs +334.9%
Equal in Water - 73.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +748.4%
Contains less Saturated Fat -74%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +238.5%
Contains more Polyunsaturated fat +748.4%
Contains less Saturated Fat -74%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy sauce Soba
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Soba Opinion
Net carbs 4.13g 21.44g Soba
Protein 8.14g 5.06g Soy sauce
Fats 0.57g 0.1g Soy sauce
Carbs 4.93g 21.44g Soba
Calories 53kcal 99kcal Soba
Sugar 0.4g Soba
Fiber 0.8g Soy sauce
Calcium 33mg 4mg Soy sauce
Iron 1.45mg 0.48mg Soy sauce
Magnesium 74mg 9mg Soy sauce
Phosphorus 166mg 25mg Soy sauce
Potassium 435mg 35mg Soy sauce
Sodium 5493mg 60mg Soba
Zinc 0.87mg 0.12mg Soy sauce
Copper 0.043mg 0.008mg Soy sauce
Manganese 1.018mg 0.374mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin B1 0.033mg 0.094mg Soba
Vitamin B2 0.165mg 0.026mg Soy sauce
Vitamin B3 2.196mg 0.51mg Soy sauce
Vitamin B5 0.297mg 0.235mg Soy sauce
Vitamin B6 0.148mg 0.04mg Soy sauce
Folate 14µg 7µg Soy sauce
Tryptophan 0.096mg 0.072mg Soy sauce
Threonine 0.271mg 0.177mg Soy sauce
Isoleucine 0.318mg 0.195mg Soy sauce
Leucine 0.537mg 0.33mg Soy sauce
Lysine 0.381mg 0.214mg Soy sauce
Methionine 0.097mg 0.072mg Soy sauce
Phenylalanine 0.353mg 0.217mg Soy sauce
Valine 0.332mg 0.249mg Soy sauce
Histidine 0.174mg 0.119mg Soy sauce
Saturated Fat 0.073g 0.019g Soba
Monounsaturated Fat 0.088g 0.026g Soy sauce
Polyunsaturated fat 0.263g 0.031g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Soy sauce
6%
Soba
Minerals Daily Need Coverage Score
112%
Soy sauce
10%
Soba

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 5433mg)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.