Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Khorasan wheat vs Soba - In-Depth Nutrition Comparison

Compare

Summary of differences between Khorasan wheat and Soba

  • Soba has less Manganese, Copper, Phosphorus, Iron, Vitamin B1, Vitamin B3, Zinc, Magnesium, Vitamin B6, and Vitamin B5 than Khorasan wheat.
  • Khorasan wheat covers your daily need of Manganese 103% more than Soba.
  • Khorasan wheat has 63 times more Copper than Soba. While Khorasan wheat has 0.506mg of Copper, Soba has only 0.008mg.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, uncooked and Noodles, japanese, soba, cooked.

Infographic

Khorasan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +450%
Contains more Iron +685.4%
Contains more Magnesium +1344.4%
Contains more Phosphorus +1356%
Contains more Potassium +1051.4%
Contains less Sodium -91.7%
Contains more Zinc +2966.7%
Contains more Copper +6225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +450%
Contains more Iron +685.4%
Contains more Magnesium +1344.4%
Contains more Phosphorus +1356%
Contains more Potassium +1051.4%
Contains less Sodium -91.7%
Contains more Zinc +2966.7%
Contains more Copper +6225%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +502.1%
Contains more Vitamin B2 +607.7%
Contains more Vitamin B3 +1150%
Contains more Vitamin B5 +303.8%
Contains more Vitamin B6 +547.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 A +∞%
Contains more Vitamin B1 +502.1%
Contains more Vitamin B2 +607.7%
Contains more Vitamin B3 +1150%
Contains more Vitamin B5 +303.8%
Contains more Vitamin B6 +547.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Khorasan wheat Soba
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Soba Opinion
Net carbs 59.48g 21.44g Khorasan wheat
Protein 14.54g 5.06g Khorasan wheat
Fats 2.13g 0.1g Khorasan wheat
Carbs 70.58g 21.44g Khorasan wheat
Calories 337kcal 99kcal Khorasan wheat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g g Soba
Fiber 11.1g g Khorasan wheat
Calcium 22mg 4mg Khorasan wheat
Iron 3.77mg 0.48mg Khorasan wheat
Magnesium 130mg 9mg Khorasan wheat
Phosphorus 364mg 25mg Khorasan wheat
Potassium 403mg 35mg Khorasan wheat
Sodium 5mg 60mg Khorasan wheat
Zinc 3.68mg 0.12mg Khorasan wheat
Copper 0.506mg 0.008mg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg mg Khorasan wheat
Vitamin D IU 0IU Soba
Vitamin D µg 0µg Soba
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.094mg Khorasan wheat
Vitamin B2 0.184mg 0.026mg Khorasan wheat
Vitamin B3 6.375mg 0.51mg Khorasan wheat
Vitamin B5 0.949mg 0.235mg Khorasan wheat
Vitamin B6 0.259mg 0.04mg Khorasan wheat
Folate µg 7µg Soba
Vitamin B12 µg 0µg Soba
Vitamin K 1.8µg µg Khorasan wheat
Tryptophan 0.13mg 0.072mg Khorasan wheat
Threonine 0.442mg 0.177mg Khorasan wheat
Isoleucine 0.566mg 0.195mg Khorasan wheat
Leucine 1.112mg 0.33mg Khorasan wheat
Lysine 0.416mg 0.214mg Khorasan wheat
Methionine 0.251mg 0.072mg Khorasan wheat
Phenylalanine 0.772mg 0.217mg Khorasan wheat
Valine 0.687mg 0.249mg Khorasan wheat
Histidine 0.379mg 0.119mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g g Soba
Saturated Fat 0.196g 0.019g Soba
Monounsaturated Fat 0.213g 0.026g Khorasan wheat
Polyunsaturated fat 0.621g 0.031g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
6
Soba
Mineral Summary Score
88
Khorasan wheat
7
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
30%
Soba
Carbohydrates
71%
Khorasan wheat
21%
Soba
Fats
10%
Khorasan wheat
0%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.177g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.