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  6. Soba vs. Teff

Soba vs. Teff — In-Depth Nutrition Comparison

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What are the differences between soba and teff?

  • Teff is richer than soba in manganese, iron, copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B1, vitamin B2, and vitamin B3.
  • Teff's daily need coverage for manganese is 385% more.

We used Noodles, japanese, soba, cooked and Teff, uncooked types in this article.

Infographic

Soba vs Teff 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%
Teff
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +1944.4%
Contains more CalciumCalcium +4400%
Contains more PotassiumPotassium +1120%
Contains more IronIron +1489.6%
Contains more CopperCopper +10025%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +1616%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +2370.6%

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
1
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%
Teff
Teff
7
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +314.9%
Contains more Vitamin B2Vitamin B2 +938.5%
Contains more Vitamin B3Vitamin B3 +559.4%
Contains more Vitamin B5Vitamin B5 +300.9%
Contains more Vitamin B6Vitamin B6 +1105%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Soba Teff DV% diff.
Manganese 0.374mg 9.24mg 385%
Iron 0.48mg 7.63mg 89%
Copper 0.008mg 0.81mg 89%
Phosphorus 25mg 429mg 58%
Magnesium 9mg 184mg 42%
Vitamin B6 0.04mg 0.482mg 34%
Fiber 8g 32%
Zinc 0.12mg 3.63mg 32%
Vitamin B1 0.094mg 0.39mg 25%
Vitamin B2 0.026mg 0.27mg 19%
Calcium 4mg 180mg 18%
Vitamin B3 0.51mg 3.363mg 18%
Carbs 21.44g 73.13g 17%
Protein 5.06g 13.3g 16%
Starch 36.56g 15%
Vitamin B5 0.235mg 0.942mg 14%
Calories 99kcal 367kcal 13%
Potassium 35mg 427mg 12%
Selenium 4.4µg 8%
Polyunsaturated fat 0.031g 1.071g 7%
Fats 0.1g 2.38g 4%
Sodium 60mg 12mg 2%
Vitamin K 1.9µg 2%
Folate 7µg 2%
Choline 13.1mg 2%
Saturated fat 0.019g 0.449g 2%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.026g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 5.1g 3.6g N/A
Calories per 10 g protein 196kcal 276kcal N/A
Weight per 100 calories 101g 27g N/A
Unsaturated / Saturated Fat ratio 3 3.7 N/A
Net carbs 21.44g 65.13g N/A
Sugar 1.84g N/A
Tryptophan 0.072mg 0.139mg 0%
Threonine 0.177mg 0.51mg 0%
Isoleucine 0.195mg 0.501mg 0%
Leucine 0.33mg 1.068mg 0%
Lysine 0.214mg 0.376mg 0%
Methionine 0.072mg 0.428mg 0%
Phenylalanine 0.217mg 0.698mg 0%
Valine 0.249mg 0.686mg 0%
Histidine 0.119mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +727.8%
Contains more ProteinProtein +162.8%
Contains more FatsFats +2280%
Contains more CarbsCarbs +241.1%
Contains more OtherOther +507.7%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +2165.4%
Contains more Poly. FatPolyunsaturated fat +3354.8%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.