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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
8
:
0
Soba
Contains more Iron +633.3%
Contains more Calcium +750%
Contains more Potassium +1131.4%
Contains more Magnesium +1500%
Contains more Copper +6812.5%
Contains more Zinc +3366.7%
Contains more Phosphorus +1932%
Contains less Sodium -96.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +633.3%
Contains more Calcium +750%
Contains more Potassium +1131.4%
Contains more Magnesium +1500%
Contains more Copper +6812.5%
Contains more Zinc +3366.7%
Contains more Phosphorus +1932%
Contains less Sodium -96.7%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
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 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 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 Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Wheat Soba Opinion
Calories 339 99 Wheat
Protein 13.68 5.06 Wheat
Fats 2.47 0.1 Wheat
Vitamin C 0 0
Carbs 71.13 21.44 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 0.48 Wheat
Calcium 34 4 Wheat
Potassium 431 35 Wheat
Magnesium 144 9 Wheat
Sugar
Fiber
Copper 0.553 0.008 Wheat
Zinc 4.16 0.12 Wheat
Starch
Phosphorus 508 25 Wheat
Sodium 2 60 Wheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.094 Wheat
Vitamin B2 0.121 0.026 Wheat
Vitamin B3 6.738 0.51 Wheat
Vitamin B5 0.935 0.235 Wheat
Vitamin B6 0.419 0.04 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 7 Wheat
Trans Fat
Saturated Fat 0.454 0.019 Soba
Monounsaturated Fat 0.344 0.026 Wheat
Polyunsaturated fat 0.978 0.031 Wheat
Tryptophan 0.176 0.072 Wheat
Threonine 0.366 0.177 Wheat
Isoleucine 0.533 0.195 Wheat
Leucine 0.934 0.33 Wheat
Lysine 0.303 0.214 Wheat
Methionine 0.221 0.072 Wheat
Phenylalanine 0.681 0.217 Wheat
Valine 0.594 0.249 Wheat
Histidine 0.322 0.119 Wheat
Fructose

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.