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  6. Wheat vs. Soba

Wheat vs. Soba — In-Depth Nutrition Comparison

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Differences between Wheat and Soba

  • Soba contains less Manganese, Phosphorus, Copper, Vitamin B3, Iron, Zinc, Magnesium, Vitamin B6, Vitamin B1, and Vitamin B5 than Wheat .
  • Wheat 's daily need coverage for Manganese is 115% higher.
  • Soba contains 69 times less Copper than Wheat . Wheat contains 0.553mg of Copper, while Soba contains 0.008mg.

The food types used in this comparison are Wheat, durum and Noodles, japanese, soba, cooked.

Infographic

Wheat 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.
Wheat
Wheat
10
:
0
Soba
Soba
Contains more Calcium +750%
Contains more Iron +633.3%
Contains more Magnesium +1500%
Contains more Phosphorus +1932%
Contains more Potassium +1131.4%
Contains less Sodium -96.7%
Contains more Zinc +3366.7%
Contains more Copper +6812.5%
Contains more Manganese +705.3%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +750%
Contains more Iron +633.3%
Contains more Magnesium +1500%
Contains more Phosphorus +1932%
Contains more Potassium +1131.4%
Contains less Sodium -96.7%
Contains more Zinc +3366.7%
Contains more Copper +6812.5%
Contains more Manganese +705.3%

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.
Wheat
Wheat
6
:
0
Soba
Soba
Contains more Vitamin B1 +345.7%
Contains more Vitamin B2 +365.4%
Contains more Vitamin B3 +1221.2%
Contains more Vitamin B5 +297.9%
Contains more Vitamin B6 +947.5%
Contains more Folate +514.3%
Wheat
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% 105% 28% 127% 57% 97% 33% 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 B1 +345.7%
Contains more Vitamin B2 +365.4%
Contains more Vitamin B3 +1221.2%
Contains more Vitamin B5 +297.9%
Contains more Vitamin B6 +947.5%
Contains more Folate +514.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Soba
Soba
Contains more Protein +170.4%
Contains more Fats +2370%
Contains more Carbs +231.8%
Contains more Other +356.4%
Contains more Water +567.4%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +170.4%
Contains more Fats +2370%
Contains more Carbs +231.8%
Contains more Other +356.4%
Contains more Water +567.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +1223.1%
Contains more Polyunsaturated fat +3054.8%
Contains less Saturated Fat -95.8%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +1223.1%
Contains more Polyunsaturated fat +3054.8%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Soba Opinion
Net carbs 71.13g 21.44g Wheat
Protein 13.68g 5.06g Wheat
Fats 2.47g 0.1g Wheat
Carbs 71.13g 21.44g Wheat
Calories 339kcal 99kcal Wheat
Calcium 34mg 4mg Wheat
Iron 3.52mg 0.48mg Wheat
Magnesium 144mg 9mg Wheat
Phosphorus 508mg 25mg Wheat
Potassium 431mg 35mg Wheat
Sodium 2mg 60mg Wheat
Zinc 4.16mg 0.12mg Wheat
Copper 0.553mg 0.008mg Wheat
Manganese 3.012mg 0.374mg Wheat
Selenium 89.4µg Wheat
Vitamin B1 0.419mg 0.094mg Wheat
Vitamin B2 0.121mg 0.026mg Wheat
Vitamin B3 6.738mg 0.51mg Wheat
Vitamin B5 0.935mg 0.235mg Wheat
Vitamin B6 0.419mg 0.04mg Wheat
Folate 43µg 7µg Wheat
Tryptophan 0.176mg 0.072mg Wheat
Threonine 0.366mg 0.177mg Wheat
Isoleucine 0.533mg 0.195mg Wheat
Leucine 0.934mg 0.33mg Wheat
Lysine 0.303mg 0.214mg Wheat
Methionine 0.221mg 0.072mg Wheat
Phenylalanine 0.681mg 0.217mg Wheat
Valine 0.594mg 0.249mg Wheat
Histidine 0.322mg 0.119mg Wheat
Saturated Fat 0.454g 0.019g Soba
Monounsaturated Fat 0.344g 0.026g Wheat
Polyunsaturated fat 0.978g 0.031g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
6%
Soba
Minerals Daily Need Coverage Score
168%
Wheat
10%
Soba

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 58mg)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.435g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 4)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.