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

Wheat vs Soba - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
8
:
0
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
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%

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
Wheat
6
:
0
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%
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%
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%

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.
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
Starch g g
Fructose g g
Sugar g g
Fiber g g
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
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat g g
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

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
37
Wheat
6
Soba
Mineral Summary Score
100
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
82%
Wheat
30%
Soba
Carbohydrates
71%
Wheat
21%
Soba
Fats
11%
Wheat
0%
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

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. 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.