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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 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%

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

All nutrients comparison - raw data values

Nutrient Wild rice Soba Opinion
Net carbs 68.7g 21.44g Wild rice
Protein 14.73g 5.06g Wild rice
Fats 1.08g 0.1g Wild rice
Carbs 74.9g 21.44g Wild rice
Calories 357kcal 99kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Soba
Fiber 6.2g g Wild rice
Calcium 21mg 4mg Wild rice
Iron 1.96mg 0.48mg Wild rice
Magnesium 177mg 9mg Wild rice
Phosphorus 433mg 25mg Wild rice
Potassium 427mg 35mg Wild rice
Sodium 7mg 60mg Wild rice
Zinc 5.96mg 0.12mg Wild rice
Copper 0.524mg 0.008mg Wild rice
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.094mg Wild rice
Vitamin B2 0.262mg 0.026mg Wild rice
Vitamin B3 6.733mg 0.51mg Wild rice
Vitamin B5 1.074mg 0.235mg Wild rice
Vitamin B6 0.391mg 0.04mg Wild rice
Folate 95µg 7µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.072mg Wild rice
Threonine 0.469mg 0.177mg Wild rice
Isoleucine 0.618mg 0.195mg Wild rice
Leucine 1.018mg 0.33mg Wild rice
Lysine 0.629mg 0.214mg Wild rice
Methionine 0.438mg 0.072mg Wild rice
Phenylalanine 0.721mg 0.217mg Wild rice
Valine 0.858mg 0.249mg Wild rice
Histidine 0.384mg 0.119mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.156g 0.019g Soba
Monounsaturated Fat 0.159g 0.026g Wild rice
Polyunsaturated fat 0.676g 0.031g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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
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

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 ($)

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.