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  6. Spaghetti vs. Soba

Spaghetti vs. Soba — In-Depth Nutrition Comparison

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What are the main differences between Spaghetti and Soba?

  • Spaghetti is richer in Copper, yet Soba is richer in Vitamin B1.
  • Spaghetti has 4 times more Zinc than Soba. Spaghetti has 0.51mg of Zinc, while Soba has 0.12mg.

We used Pasta, cooked, unenriched, without added salt and Noodles, japanese, soba, cooked types in this comparison.

Infographic

Spaghetti 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.
Spaghetti
Spaghetti
9
:
1
Soba
Soba
Contains more Calcium +75%
Contains more Magnesium +100%
Contains more Phosphorus +132%
Contains more Potassium +25.7%
Contains less Sodium -98.3%
Contains more Zinc +325%
Contains more Copper +1150%
Contains more Manganese +16.1%
Equal in Iron - 0.48
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +75%
Contains more Magnesium +100%
Contains more Phosphorus +132%
Contains more Potassium +25.7%
Contains less Sodium -98.3%
Contains more Zinc +325%
Contains more Copper +1150%
Contains more Manganese +16.1%
Equal in Iron - 0.48

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.
Spaghetti
Spaghetti
3
:
4
Soba
Soba
Contains more Vitamin B6 +22.5%
Contains more Vitamin B1 +370%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B5 +109.8%
Equal in Folate - 7
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 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 B6 +22.5%
Contains more Vitamin B1 +370%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +27.5%
Contains more Vitamin B5 +109.8%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spaghetti
Spaghetti
3
:
2
Soba
Soba
Contains more Protein +14.6%
Contains more Fats +830%
Contains more Carbs +43.9%
Contains more Water +17.5%
Contains more Other +39.3%
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +14.6%
Contains more Fats +830%
Contains more Carbs +43.9%
Contains more Water +17.5%
Contains more Other +39.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spaghetti
Spaghetti
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +403.8%
Contains more Polyunsaturated fat +951.6%
Contains less Saturated Fat -89.2%
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +403.8%
Contains more Polyunsaturated fat +951.6%
Contains less Saturated Fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Soba Opinion
Net carbs 29.06g 21.44g Spaghetti
Protein 5.8g 5.06g Spaghetti
Fats 0.93g 0.1g Spaghetti
Carbs 30.86g 21.44g Spaghetti
Calories 158kcal 99kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g Spaghetti
Sugar 0.56g Soba
Fiber 1.8g Spaghetti
Calcium 7mg 4mg Spaghetti
Iron 0.5mg 0.48mg Spaghetti
Magnesium 18mg 9mg Spaghetti
Phosphorus 58mg 25mg Spaghetti
Potassium 44mg 35mg Spaghetti
Sodium 1mg 60mg Spaghetti
Zinc 0.51mg 0.12mg Spaghetti
Copper 0.1mg 0.008mg Spaghetti
Manganese 0.322mg 0.374mg Soba
Selenium 26.4µg Spaghetti
Vitamin E 0.06mg Spaghetti
Vitamin B1 0.02mg 0.094mg Soba
Vitamin B2 0.02mg 0.026mg Soba
Vitamin B3 0.4mg 0.51mg Soba
Vitamin B5 0.112mg 0.235mg Soba
Vitamin B6 0.049mg 0.04mg Spaghetti
Folate 7µg 7µg
Tryptophan 0.083mg 0.072mg Spaghetti
Threonine 0.206mg 0.177mg Spaghetti
Isoleucine 0.228mg 0.195mg Spaghetti
Leucine 0.44mg 0.33mg Spaghetti
Lysine 0.133mg 0.214mg Soba
Methionine 0.065mg 0.072mg Soba
Phenylalanine 0.297mg 0.217mg Spaghetti
Valine 0.262mg 0.249mg Spaghetti
Histidine 0.132mg 0.119mg Spaghetti
Saturated Fat 0.176g 0.019g Soba
Monounsaturated Fat 0.131g 0.026g Spaghetti
Polyunsaturated fat 0.326g 0.031g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti 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
3%
Spaghetti
6%
Soba
Minerals Daily Need Coverage Score
30%
Spaghetti
10%
Soba

Comparison summary

Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 59mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.157g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 3)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.