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  6. Flour vs. Soba

Flour vs. Soba — In-Depth Nutrition Comparison

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What are the main differences between Flour and Soba?

  • Soba has less Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Copper, Manganese, Phosphorus, and Zinc than Flour.
  • Flour's daily need coverage for Vitamin B1 is 58% higher.
  • Flour has 26 times more Folate than Soba. Flour has 183µg of Folate, while Soba has 7µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Noodles, japanese, soba, cooked types in this comparison.

Infographic

Flour 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.
Flour
Flour
10
:
0
Soba
Soba
Contains more Calcium +275%
Contains more Iron +866.7%
Contains more Magnesium +144.4%
Contains more Phosphorus +332%
Contains more Potassium +205.7%
Contains less Sodium -96.7%
Contains more Zinc +483.3%
Contains more Copper +1700%
Contains more Manganese +82.4%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +275%
Contains more Iron +866.7%
Contains more Magnesium +144.4%
Contains more Phosphorus +332%
Contains more Potassium +205.7%
Contains less Sodium -96.7%
Contains more Zinc +483.3%
Contains more Copper +1700%
Contains more Manganese +82.4%

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.
Flour
Flour
8
:
0
Soba
Soba
Contains more Vitamin B1 +735.1%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +1057.6%
Contains more Vitamin B5 +86.4%
Contains more Folate +2514.3%
Equal in Vitamin B6 - 0.04
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +735.1%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +1057.6%
Contains more Vitamin B5 +86.4%
Contains more Folate +2514.3%
Equal in Vitamin B6 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Soba
Soba
Contains more Protein +104.2%
Contains more Fats +880%
Contains more Carbs +255.9%
Contains more Other +17.9%
Contains more Water +512.5%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +104.2%
Contains more Fats +880%
Contains more Carbs +255.9%
Contains more Other +17.9%
Contains more Water +512.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +234.6%
Contains more Polyunsaturated fat +1232.3%
Contains less Saturated Fat -87.7%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +234.6%
Contains more Polyunsaturated fat +1232.3%
Contains less Saturated Fat -87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Soba Opinion
Net carbs 73.61g 21.44g Flour
Protein 10.33g 5.06g Flour
Fats 0.98g 0.1g Flour
Carbs 76.31g 21.44g Flour
Calories 364kcal 99kcal Flour
Sugar 0.27g Soba
Fiber 2.7g Flour
Calcium 15mg 4mg Flour
Iron 4.64mg 0.48mg Flour
Magnesium 22mg 9mg Flour
Phosphorus 108mg 25mg Flour
Potassium 107mg 35mg Flour
Sodium 2mg 60mg Flour
Zinc 0.7mg 0.12mg Flour
Copper 0.144mg 0.008mg Flour
Manganese 0.682mg 0.374mg Flour
Selenium 33.9µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.094mg Flour
Vitamin B2 0.494mg 0.026mg Flour
Vitamin B3 5.904mg 0.51mg Flour
Vitamin B5 0.438mg 0.235mg Flour
Vitamin B6 0.044mg 0.04mg Flour
Folate 183µg 7µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.072mg Flour
Threonine 0.281mg 0.177mg Flour
Isoleucine 0.357mg 0.195mg Flour
Leucine 0.71mg 0.33mg Flour
Lysine 0.228mg 0.214mg Flour
Methionine 0.183mg 0.072mg Flour
Phenylalanine 0.52mg 0.217mg Flour
Valine 0.415mg 0.249mg Flour
Histidine 0.23mg 0.119mg Flour
Saturated Fat 0.155g 0.019g Soba
Monounsaturated Fat 0.087g 0.026g Flour
Polyunsaturated fat 0.413g 0.031g Flour

Which food is preferable for your diet?

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

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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
50%
Flour
6%
Soba
Minerals Daily Need Coverage Score
59%
Flour
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 26)
Which food is cheaper?
Soba
Soba is cheaper (difference - $1)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 58mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.