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  6. Spaghetti vs. Soba

Spaghetti vs. Soba — In-Depth Nutrition Comparison

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What are the main differences between spaghetti and soba?

  • Spaghetti is richer in copper, yet soba is richer in vitamin B1.
  • Spaghetti has 4 times more zinc than soba. Spaghetti has 0.51mg of zinc, while soba has 0.12mg.

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

Infographic

Spaghetti 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.
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%
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%
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%
Contains more SeleniumSelenium +∞%
Contains more ManganeseManganese +16.1%
~equal in Iron ~0.48mg

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +22.5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~7µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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