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  6. Yam vs. Soba

Yam vs. Soba — In-Depth Nutrition Comparison

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What are the main differences between yam and soba?

  • Soba has less potassium, vitamin B6, vitamin C, and copper than yam.
  • Yam's daily need coverage for potassium is 23% higher.

We used Yam, raw and Noodles, japanese, soba, cooked types in this comparison.

Infographic

Yam 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.
Yam
Yam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +2231.4%
Contains more IronIron +12.5%
Contains more CopperCopper +2125%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0.374mg

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.
Yam
Yam
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Soba
Soba
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +19.1%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +632.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +228.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.51mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Soba DV% diff.
Potassium 816mg 35mg 23%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.04mg 19%
Copper 0.178mg 0.008mg 19%
Fiber 4.1g 16%
Protein 1.53g 5.06g 7%
Folate 23µg 7µg 4%
Phosphorus 55mg 25mg 4%
Choline 16.5mg 3%
Magnesium 21mg 9mg 3%
Sodium 9mg 60mg 2%
Vitamin B1 0.112mg 0.094mg 2%
Vitamin B5 0.314mg 0.235mg 2%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Carbs 27.88g 21.44g 2%
Selenium 0.7µg 1%
Calories 118kcal 99kcal 1%
Manganese 0.397mg 0.374mg 1%
Vitamin A 7µg 0µg 1%
Zinc 0.24mg 0.12mg 1%
Iron 0.54mg 0.48mg 1%
Calcium 17mg 4mg 1%
Fats 0.17g 0.1g 0%
Net carbs 23.78g 21.44g N/A
Sugar 0.5g N/A
Vitamin B2 0.032mg 0.026mg 0%
Vitamin B3 0.552mg 0.51mg 0%
Saturated fat 0.037g 0.019g 0%
Monounsaturated fat 0.006g 0.026g 0%
Polyunsaturated fat 0.076g 0.031g 0%
Tryptophan 0.012mg 0.072mg 0%
Threonine 0.054mg 0.177mg 0%
Isoleucine 0.052mg 0.195mg 0%
Leucine 0.096mg 0.33mg 0%
Lysine 0.059mg 0.214mg 0%
Methionine 0.021mg 0.072mg 0%
Phenylalanine 0.071mg 0.217mg 0%
Valine 0.062mg 0.249mg 0%
Histidine 0.034mg 0.119mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Soba
Soba
2
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 FatsFats +70%
Contains more CarbsCarbs +30%
Contains more OtherOther +110.3%
Contains more ProteinProtein +230.7%
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Soba
Soba
2
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Poly. FatPolyunsaturated fat +145.2%
Contains less Sat. FatSaturated fat -48.6%
Contains more Mono. FatMonounsaturated fat +333.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.