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Soba vs. Okara — In-Depth Nutrition Comparison

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A recap on the differences between soba and okara

  • Soba has more vitamin B1; however, okara is higher in copper, iron, calcium, vitamin B6, potassium, and phosphorus.
  • Okara covers your daily copper needs 21% more than soba.
  • Okara contains 5 times less vitamin B1 than soba. Soba contains 0.094mg of vitamin B1, while okara contains 0.02mg.

Food varieties used in this article are Noodles, japanese, soba, cooked and Okara.

Infographic

Soba vs Okara 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.
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%
Okara
Okara
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +508.6%
Contains more IronIron +170.8%
Contains more CopperCopper +2400%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -85%
~equal in Manganese ~0.404mg

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.
Soba
Soba
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3%
Okara
Okara
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +410%
Contains more Vitamin B5Vitamin B5 +167%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +271.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soba Okara DV% diff.
Copper 0.008mg 0.2mg 21%
Selenium 10.6µg 19%
Iron 0.48mg 1.3mg 10%
Calcium 4mg 80mg 8%
Vitamin B1 0.094mg 0.02mg 6%
Vitamin B6 0.04mg 0.115mg 6%
Potassium 35mg 213mg 5%
Phosphorus 25mg 60mg 5%
Folate 7µg 26µg 5%
Polyunsaturated fat 0.031g 0.755g 5%
Magnesium 9mg 26mg 4%
Zinc 0.12mg 0.56mg 4%
Protein 5.06g 3.52g 3%
Fats 0.1g 1.73g 3%
Carbs 21.44g 12.23g 3%
Vitamin B3 0.51mg 0.1mg 3%
Vitamin B5 0.235mg 0.088mg 3%
Sodium 60mg 9mg 2%
Calories 99kcal 76kcal 1%
Manganese 0.374mg 0.404mg 1%
Saturated fat 0.019g 0.193g 1%
Monounsaturated fat 0.026g 0.295g 1%
Protein per 100 calories 5.1g 4.6g N/A
Calories per 10 g protein 196kcal 216kcal N/A
Weight per 100 calories 101g 132g N/A
Net carbs 21.44g 12.23g N/A
Vitamin B2 0.026mg 0.02mg 0%
Tryptophan 0.072mg 0.05mg 0%
Threonine 0.177mg 0.131mg 0%
Isoleucine 0.195mg 0.159mg 0%
Leucine 0.33mg 0.244mg 0%
Lysine 0.214mg 0.212mg 0%
Methionine 0.072mg 0.041mg 0%
Phenylalanine 0.217mg 0.157mg 0%
Valine 0.249mg 0.162mg 0%
Histidine 0.119mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Okara
Okara
3
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +43.8%
Contains more CarbsCarbs +75.3%
Contains more FatsFats +1630%
Contains more WaterWater +11.8%
Contains more OtherOther +125.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Okara
Okara
2
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +1034.6%
Contains more Poly. FatPolyunsaturated fat +2335.5%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.