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Soba vs. Spaghetti — In-Depth Nutrition Comparison

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What are the main differences between soba and spaghetti?

  • Soba is richer in vitamin B1, yet spaghetti is richer in copper.
  • Soba has 5 times more vitamin B1 than spaghetti. Soba has 0.094mg of vitamin B1, while spaghetti has 0.02mg.

We used Noodles, japanese, soba, cooked and Pasta, cooked, unenriched, without added salt types in this comparison.

Infographic

Soba vs Spaghetti 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more ManganeseManganese +16.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +25.7%
Contains more CopperCopper +1150%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +132%
Contains less SodiumSodium -98.3%
~equal in Iron ~0.5mg

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%
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% 1.2% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +22.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Soba Spaghetti DV% diff.
Selenium 26.4µg 48%
Starch 26.01g 11%
Copper 0.008mg 0.1mg 10%
Fiber 1.8g 7%
Vitamin B1 0.094mg 0.02mg 6%
Phosphorus 25mg 58mg 5%
Zinc 0.12mg 0.51mg 4%
Calories 99kcal 158kcal 3%
Carbs 21.44g 30.86g 3%
Sodium 60mg 1mg 3%
Magnesium 9mg 18mg 2%
Manganese 0.374mg 0.322mg 2%
Vitamin B5 0.235mg 0.112mg 2%
Polyunsaturated fat 0.031g 0.326g 2%
Protein 5.06g 5.8g 1%
Fats 0.1g 0.93g 1%
Vitamin B3 0.51mg 0.4mg 1%
Vitamin B6 0.04mg 0.049mg 1%
Choline 6.4mg 1%
Saturated fat 0.019g 0.176g 1%
Protein per 100 calories 5.1g 3.7g N/A
Calories per 10 g protein 196kcal 272kcal N/A
Weight per 100 calories 101g 63g N/A
Net carbs 21.44g 29.06g N/A
Calcium 4mg 7mg 0%
Potassium 35mg 44mg 0%
Iron 0.48mg 0.5mg 0%
Sugar 0.56g N/A
Vitamin E 0.06mg 0%
Vitamin B2 0.026mg 0.02mg 0%
Folate 7µg 7µg 0%
Monounsaturated fat 0.026g 0.131g 0%
Tryptophan 0.072mg 0.083mg 0%
Threonine 0.177mg 0.206mg 0%
Isoleucine 0.195mg 0.228mg 0%
Leucine 0.33mg 0.44mg 0%
Lysine 0.214mg 0.133mg 0%
Methionine 0.072mg 0.065mg 0%
Phenylalanine 0.217mg 0.297mg 0%
Valine 0.249mg 0.262mg 0%
Histidine 0.119mg 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more WaterWater +17.5%
Contains more OtherOther +39.3%
Contains more ProteinProtein +14.6%
Contains more FatsFats +830%
Contains more CarbsCarbs +43.9%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +403.8%
Contains more Poly. FatPolyunsaturated fat +951.6%

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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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.