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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
8
:
0
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
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%

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
Flour
8
:
0
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
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%
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

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.
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
Starch g g
Fructose g g
Sugar 0.27g g Soba
Fiber 2.7g g 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
Vitamin A 0IU 0IU
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
Vitamin K 0.3µg µg 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
Cholesterol 0mg 0mg
Trans Fat g g
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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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
50
Flour
6
Soba
Mineral Summary Score
40
Flour
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
62%
Flour
30%
Soba
Carbohydrates
76%
Flour
21%
Soba
Fats
5%
Flour
0%
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

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. 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.