Comparing Nutrients in 300 calories Cooked Soba Japanese Noodles VS Enriched Pasta

Weight per 300 calories

• Cooked Soba Japanese Noodles: 303g
• Enriched Pasta: 81g

Dry Enriched Pasta has 3.7 times more energy per unit of mass than Cooked Soba Japanese Noodles, which is high in comparison to other foods. Cooked Soba Japanese Noodles having average energy density.

Which food has more nutrients per 300 calories - Cooked Soba Japanese Noodles or Enriched Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Cooked Soba Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	NA	2.98% 2.16g	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	0.12% 0.089g	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	% 0.097g	g per day for Men 19-50 years
Sucrose	NA	% 0.39g	g per day for Men 19-50 years
Fiber	NA	6.8% 2.6g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.06% 0.079mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.66% 1.55mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.32% 0.12mg	8.83% 0.11mg	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	5.3% 21.2μg	48% 192μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.067% 0.081μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Enriched Pasta	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	2.7% 0.024mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.6μg	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	18% 1.45mg	33.4% 2.67mg	8mg per day for Men 19-50 years
Magnesium	6.5% 27.3mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	32.2% 0.74mg	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	11% 75.8mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	NA	93% 51μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	0.32% 4.85mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	5.98% 221g	0.22% 8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Soba Japanese Noodles vs Enriched Pasta:

• Cooked Soba Japanese Noodles have 2 times more Vitamin B5 than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 2.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.8 times more Vitamin B3 and 9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Dry Enriched Pasta have similar amounts of Vitamin B6 per 300 kcal.
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Soba Japanese Noodles vs Enriched Pasta:

• Cooked Soba Japanese Noodles have 1.5 times more Manganese, 37.5 times more Sodium and 27.6 times more Water than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 9.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 3.1 times more Zinc than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Pasta have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Soba Japanese Noodles have 1.5 times more Protein than Dry Enriched Pasta.
• Both Cooked Soba Japanese Noodles and Dry Enriched Pasta have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Soba Japanese Noodles as well as Dry Enriched Pasta have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.