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  6. Sweet potato vs. Soba

Sweet potato vs. Soba — In-Depth Nutrition Comparison

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Important differences between sweet potato and soba

  • Sweet potato has more vitamin A, copper, vitamin B6, vitamin B5, and potassium; however, soba has more manganese.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato has 19 times more copper than soba. Sweet potato has 0.151mg of copper, while soba has 0.008mg.
  • Sweet potato has a higher glycemic index than soba.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Noodles, japanese, soba, cooked.

Infographic

Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Soba
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +862.9%
Contains more IronIron +27.1%
Contains more CopperCopper +1787.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +88%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +45%
~equal in Sodium ~60mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Soba
Soba
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B5Vitamin B5 +240.4%
Contains more Vitamin B6Vitamin B6 +422.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +20.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.51mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Soba DV% diff.
Vitamin A 709µg 0µg 79%
Copper 0.151mg 0.008mg 16%
Vitamin B6 0.209mg 0.04mg 13%
Fiber 3g 12%
Vitamin B5 0.8mg 0.235mg 11%
Potassium 337mg 35mg 9%
Protein 1.57g 5.06g 7%
Manganese 0.258mg 0.374mg 5%
Starch 12.65g 5%
Magnesium 25mg 9mg 4%
Phosphorus 47mg 25mg 3%
Vitamin B2 0.061mg 0.026mg 3%
Calcium 30mg 4mg 3%
Vitamin C 2.4mg 0mg 3%
Iron 0.61mg 0.48mg 2%
Zinc 0.3mg 0.12mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.26mg 2%
Choline 12.3mg 2%
Folate 11µg 7µg 1%
Calories 86kcal 99kcal 1%
Vitamin B1 0.078mg 0.094mg 1%
Selenium 0.6µg 1%
Fructose 0.7g 1%
Fats 0.05g 0.1g 0%
Carbs 20.12g 21.44g 0%
Net carbs 17.12g 21.44g N/A
Sugar 4.18g N/A
Sodium 55mg 60mg 0%
Vitamin B3 0.557mg 0.51mg 0%
Saturated fat 0.018g 0.019g 0%
Monounsaturated fat 0.001g 0.026g 0%
Polyunsaturated fat 0.014g 0.031g 0%
Tryptophan 0.031mg 0.072mg 0%
Threonine 0.083mg 0.177mg 0%
Isoleucine 0.055mg 0.195mg 0%
Leucine 0.092mg 0.33mg 0%
Lysine 0.066mg 0.214mg 0%
Methionine 0.029mg 0.072mg 0%
Phenylalanine 0.089mg 0.217mg 0%
Valine 0.086mg 0.249mg 0%
Histidine 0.031mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Soba
Soba
3
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 OtherOther +151.3%
Contains more ProteinProtein +222.3%
Contains more FatsFats +100%
~equal in Carbs ~21.44g
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Soba
Soba
2
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +121.4%
~equal in Saturated fat ~0.019g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.