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
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
+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
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
:
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%
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.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated Fat |
|
||
| Lower in glycemic index |
|
||
| Lower in price |
|
||
| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 71.13g | 21.44g |
|
| Protein | 13.68g | 5.06g |
|
| Fats | 2.47g | 0.1g |
|
| Carbs | 71.13g | 21.44g |
|
| Calories | 339kcal | 99kcal |
|
| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | g | |
| Fiber | g | g | |
| Calcium | 34mg | 4mg |
|
| Iron | 3.52mg | 0.48mg |
|
| Magnesium | 144mg | 9mg |
|
| Phosphorus | 508mg | 25mg |
|
| Potassium | 431mg | 35mg |
|
| Sodium | 2mg | 60mg |
|
| Zinc | 4.16mg | 0.12mg |
|
| Copper | 0.553mg | 0.008mg |
|
| 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 |
|
| Vitamin B2 | 0.121mg | 0.026mg |
|
| Vitamin B3 | 6.738mg | 0.51mg |
|
| Vitamin B5 | 0.935mg | 0.235mg |
|
| Vitamin B6 | 0.419mg | 0.04mg |
|
| Folate | 43µg | 7µg |
|
| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | µg | |
| Tryptophan | 0.176mg | 0.072mg |
|
| Threonine | 0.366mg | 0.177mg |
|
| Isoleucine | 0.533mg | 0.195mg |
|
| Leucine | 0.934mg | 0.33mg |
|
| Lysine | 0.303mg | 0.214mg |
|
| Methionine | 0.221mg | 0.072mg |
|
| Phenylalanine | 0.681mg | 0.217mg |
|
| Valine | 0.594mg | 0.249mg |
|
| Histidine | 0.322mg | 0.119mg |
|
| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.454g | 0.019g |
|
| Monounsaturated Fat | 0.344g | 0.026g |
|
| Polyunsaturated fat | 0.978g | 0.031g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low glycemic index diet |
|
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
6
Mineral Summary Score
100
7
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%
30%
Carbohydrates
71%
21%
Fats
11%
0%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 58mg)
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Soba is lower in Saturated Fat (difference - 0.435g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 4)
Which food is cheaper?
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)