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Wild rice vs Soba - In-Depth Nutrition Comparison

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Summary of differences between Wild rice and Soba

  • Soba has less Phosphorus, Copper, Zinc, Manganese, Magnesium, Vitamin B3, Vitamin B6, Folate, Iron, and Vitamin B2 than Wild rice.
  • Wild rice covers your daily need of Phosphorus 58% more than Soba.
  • Wild rice has 66 times more Copper than Soba. While Wild rice has 0.524mg of Copper, Soba has only 0.008mg.

These are the specific foods used in this comparison Wild rice, raw and Noodles, japanese, soba, cooked.

Infographic

Wild rice 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
:
0
Soba
Contains more Iron +308.3%
Contains more Calcium +425%
Contains more Potassium +1120%
Contains more Magnesium +1866.7%
Contains more Copper +6450%
Contains more Zinc +4866.7%
Contains more Phosphorus +1632%
Contains less Sodium -88.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +308.3%
Contains more Calcium +425%
Contains more Potassium +1120%
Contains more Magnesium +1866.7%
Contains more Copper +6450%
Contains more Zinc +4866.7%
Contains more Phosphorus +1632%
Contains less Sodium -88.3%

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
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B2 +907.7%
Contains more Vitamin B3 +1220.2%
Contains more Vitamin B5 +357%
Contains more Vitamin B6 +877.5%
Contains more Folate +1257.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 A +∞%
Contains more Vitamin B1 +22.3%
Contains more Vitamin B2 +907.7%
Contains more Vitamin B3 +1220.2%
Contains more Vitamin B5 +357%
Contains more Vitamin B6 +877.5%
Contains more Folate +1257.1%

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
39
Wild rice
6
Soba
Mineral Summary Score
96
Wild rice
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
88%
Wild rice
30%
Soba
Carbohydrates
75%
Wild rice
21%
Soba
Fats
5%
Wild rice
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.
Wild rice Soba
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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?
Wild rice
Wild rice is relatively richer in minerals
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 53mg)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.137g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Wild rice Soba Opinion
Calories 357 99 Wild rice
Protein 14.73 5.06 Wild rice
Fats 1.08 0.1 Wild rice
Vitamin C 0 0
Carbs 74.9 21.44 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 0.48 Wild rice
Calcium 21 4 Wild rice
Potassium 427 35 Wild rice
Magnesium 177 9 Wild rice
Sugar 2.5 Soba
Fiber 6.2 Wild rice
Copper 0.524 0.008 Wild rice
Zinc 5.96 0.12 Wild rice
Starch
Phosphorus 433 25 Wild rice
Sodium 7 60 Wild rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.094 Wild rice
Vitamin B2 0.262 0.026 Wild rice
Vitamin B3 6.733 0.51 Wild rice
Vitamin B5 1.074 0.235 Wild rice
Vitamin B6 0.391 0.04 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 7 Wild rice
Trans Fat
Saturated Fat 0.156 0.019 Soba
Monounsaturated Fat 0.159 0.026 Wild rice
Polyunsaturated fat 0.676 0.031 Wild rice
Tryptophan 0.179 0.072 Wild rice
Threonine 0.469 0.177 Wild rice
Isoleucine 0.618 0.195 Wild rice
Leucine 1.018 0.33 Wild rice
Lysine 0.629 0.214 Wild rice
Methionine 0.438 0.072 Wild rice
Phenylalanine 0.721 0.217 Wild rice
Valine 0.858 0.249 Wild rice
Histidine 0.384 0.119 Wild rice
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.