Wild rice vs. Soba — In-Depth Nutrition Comparison
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The main differences between wild rice and soba
- Wild rice is richer than soba in copper, zinc, phosphorus, vitamin B6, and magnesium.
- Daily need coverage for copper for wild rice is 13% higher.
- Wild rice contains 11 times more zinc than soba. Wild rice contains 1.34mg of zinc, while soba contains 0.12mg.
- Soba has a lower glycemic index than wild rice.
Food types used in this article are Wild rice, cooked and Noodles, japanese, soba, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +255.6% |
| Contains more PotassiumPotassium | +188.6% |
| Contains more IronIron | +25% |
| Contains more CopperCopper | +1412.5% |
| Contains more ZincZinc | +1016.7% |
| Contains more PhosphorusPhosphorus | +228% |
| Contains less SodiumSodium | -95% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +33.3% |
| Contains more ManganeseManganese | +32.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +234.6% |
| Contains more Vitamin B3Vitamin B3 | +152.4% |
| Contains more Vitamin B6Vitamin B6 | +237.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +271.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +80.8% |
| Contains more Vitamin B5Vitamin B5 | +52.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.121mg | 0.008mg | 13% |
| Zinc | 1.34mg | 0.12mg | 11% |
| Phosphorus | 82mg | 25mg | 8% |
| Fiber | 1.8g | 7% | |
| Vitamin B6 | 0.135mg | 0.04mg | 7% |
| Vitamin B3 | 1.287mg | 0.51mg | 5% |
| Vitamin B2 | 0.087mg | 0.026mg | 5% |
| Magnesium | 32mg | 9mg | 5% |
| Folate | 26µg | 7µg | 5% |
| Manganese | 0.282mg | 0.374mg | 4% |
| Vitamin B1 | 0.052mg | 0.094mg | 4% |
| Potassium | 101mg | 35mg | 2% |
| Iron | 0.6mg | 0.48mg | 2% |
| Vitamin B5 | 0.154mg | 0.235mg | 2% |
| Choline | 10.2mg | 2% | |
| Sodium | 3mg | 60mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Protein | 3.99g | 5.06g | 2% |
| Polyunsaturated fat | 0.213g | 0.031g | 1% |
| Selenium | 0.8µg | 1% | |
| Calories | 101kcal | 99kcal | 0% |
| Fats | 0.34g | 0.1g | 0% |
| Carbs | 21.34g | 21.44g | 0% |
| Net carbs | 19.54g | 21.44g | N/A |
| Calcium | 3mg | 4mg | 0% |
| Sugar | 0.73g | N/A | |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.049g | 0.019g | 0% |
| Monounsaturated fat | 0.05g | 0.026g | 0% |
| Tryptophan | 0.049mg | 0.072mg | 0% |
| Threonine | 0.127mg | 0.177mg | 0% |
| Isoleucine | 0.167mg | 0.195mg | 0% |
| Leucine | 0.276mg | 0.33mg | 0% |
| Lysine | 0.17mg | 0.214mg | 0% |
| Methionine | 0.119mg | 0.072mg | 0% |
| Phenylalanine | 0.195mg | 0.217mg | 0% |
| Valine | 0.232mg | 0.249mg | 0% |
| Histidine | 0.104mg | 0.119mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +240% |
| Contains more ProteinProtein | +26.8% |
~equal in
Carbs
~21.44g
~equal in
Water
~73.01g
~equal in
Other
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +92.3% |
| Contains more Poly. FatPolyunsaturated fat | +587.1% |
| Contains less Sat. FatSaturated fat | -61.2% |
