Comparing Nutrients in 100 calories Cooked Homemade Pasta VS Dry Soba Japanese Noodles

Weight per 100 calories

• Cooked Homemade Pasta: 80.6g
• Dry Soba Japanese Noodles: 30g

Dry Soba Japanese Noodles have 2.7 times more energy per unit of mass than Cooked Homemade Pasta Made Without Egg, which is high in comparison to other foods. Cooked Homemade Pasta having average energy density.

Which food has more nutrients per 100 calories - Cooked Homemade Pasta or Dry Soba Japanese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Cooked Homemade Pasta	14%	7%	79%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	2.77% 0.044g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	17% 22.2g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	6.3% 3.52g	7.64% 4.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	2.98% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.77% 1.1mg	5.97% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.67% 34.7μg	4.46% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Homemade Pasta	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	0.48% 4.84mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	5.38% 0.048mg	7.6% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.4% 0.91mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	6.73% 28.3mg	420mg per day for Men 19-50 years
Manganese	6.77% 0.16mg	16.7% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.6% 32.3mg	10.8% 75.6mg	700mg per day for Men 19-50 years
Potassium	0.45% 15.3mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.98% 59.7mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.63% 0.51mg	11mg per day for Men 19-50 years
Water	1.5% 55.5g	0.055% 2.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Homemade Pasta vs Dry Soba Japanese Noodles:

• Cooked Homemade Pasta Made Without Egg has 3.1 times more Vitamin B2 and 1.9 times more Vitamin B9 than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 2.3 times more Vitamin B5 and 3.2 times more Vitamin B6 than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg and Dry Soba Japanese Noodles have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Cooked Homemade Pasta vs Dry Soba Japanese Noodles:

• Cooked Homemade Pasta Made Without Egg has 27.1 times more Water than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 2.2 times more Calcium, 1.4 times more Copper, 2.5 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 4.9 times more Potassium, 3.9 times more Sodium and 1.7 times more Zinc than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta Made Without Egg and Dry Soba Japanese Noodles have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Homemade Pasta Made Without Egg has 9.3 times more Omega 3 and 6 times more Omega 6 than Dry Soba Japanese Noodles.
• Both Cooked Homemade Pasta Made Without Egg and Dry Soba Japanese Noodles have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cooked Homemade Pasta Made Without Egg as well as Dry Soba Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.