Spinach raw vs. Soba — In-Depth Nutrition Comparison
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Important differences between spinach raw and soba
- Soba has less vitamin A, folate, vitamin C, iron, manganese, magnesium, potassium, copper, vitamin B2, and vitamin B6.
- Spinach raw's daily need coverage for vitamin A is 188% more.
- Soba has a higher glycemic index than spinach raw.
The food varieties used in the comparison are Spinach, raw and Noodles, japanese, soba, 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 MagnesiumMagnesium | +777.8% |
| Contains more CalciumCalcium | +2375% |
| Contains more PotassiumPotassium | +1494.3% |
| Contains more IronIron | +464.6% |
| Contains more CopperCopper | +1525% |
| Contains more ZincZinc | +341.7% |
| Contains more PhosphorusPhosphorus | +96% |
| Contains more ManganeseManganese | +139.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -24.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +626.9% |
| Contains more Vitamin B3Vitamin B3 | +42% |
| Contains more Vitamin B6Vitamin B6 | +387.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2671.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20.5% |
| Contains more Vitamin B5Vitamin B5 | +261.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 7µg | 47% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Iron | 2.71mg | 0.48mg | 28% |
| Manganese | 0.897mg | 0.374mg | 23% |
| Magnesium | 79mg | 9mg | 17% |
| Potassium | 558mg | 35mg | 15% |
| Vitamin E | 2.03mg | 14% | |
| Copper | 0.13mg | 0.008mg | 14% |
| Vitamin B2 | 0.189mg | 0.026mg | 13% |
| Vitamin B6 | 0.195mg | 0.04mg | 12% |
| Calcium | 99mg | 4mg | 10% |
| Fiber | 2.2g | 9% | |
| Carbs | 3.63g | 21.44g | 6% |
| Zinc | 0.53mg | 0.12mg | 4% |
| Choline | 19.3mg | 4% | |
| Protein | 2.86g | 5.06g | 4% |
| Calories | 23kcal | 99kcal | 4% |
| Phosphorus | 49mg | 25mg | 3% |
| Vitamin B5 | 0.065mg | 0.235mg | 3% |
| Selenium | 1µg | 2% | |
| Polyunsaturated fat | 0.165g | 0.031g | 1% |
| Vitamin B1 | 0.078mg | 0.094mg | 1% |
| Vitamin B3 | 0.724mg | 0.51mg | 1% |
| Sodium | 79mg | 60mg | 1% |
| Fats | 0.39g | 0.1g | 0% |
| Net carbs | 1.43g | 21.44g | N/A |
| Sugar | 0.42g | N/A | |
| Saturated fat | 0.063g | 0.019g | 0% |
| Monounsaturated fat | 0.01g | 0.026g | 0% |
| Tryptophan | 0.039mg | 0.072mg | 0% |
| Threonine | 0.122mg | 0.177mg | 0% |
| Isoleucine | 0.147mg | 0.195mg | 0% |
| Leucine | 0.223mg | 0.33mg | 0% |
| Lysine | 0.174mg | 0.214mg | 0% |
| Methionine | 0.053mg | 0.072mg | 0% |
| Phenylalanine | 0.129mg | 0.217mg | 0% |
| Valine | 0.161mg | 0.249mg | 0% |
| Histidine | 0.064mg | 0.119mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
| Contains more FatsFats | +290% |
| Contains more WaterWater | +25.2% |
| Contains more OtherOther | +341% |
| Contains more ProteinProtein | +76.9% |
| Contains more CarbsCarbs | +490.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Poly. FatPolyunsaturated fat | +432.3% |
| Contains less Sat. FatSaturated fat | -69.8% |
| Contains more Mono. FatMonounsaturated fat | +160% |