Comparing Nutrients in 300 calories Cooked Somen Japanese Noodles VS Cooked Whole-wheat Pasta

Weight per 300 calories

• Cooked Somen Japanese Noodles: 229g
• Cooked Whole-wheat Pasta: 201g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Somen Japanese Noodles or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	20.7% 7.85g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.076mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.88% 0.39mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	14.4% 0.19mg	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	1.15% 4.6μg	10.6% 42.3μg	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	3.1% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	50.3% 0.45mg	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	15% 1.2mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	116% 2.66mg	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	8.83% 62mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	1.95% 66.4mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	NA	133% 73μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	0.54% 8.05mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	4.2% 156g	3.36% 124g	3700g per day for Men 19-50 years

Cooked Somen Japanese Noodles VS Cooked Whole-wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Somen Japanese Noodles or Cooked Whole-wheat Pasta?

Lets compare vitamin content per 300 calories of Cooked Somen Japanese Noodles vs Cooked Whole-wheat Pasta:

• 300 kcal of Cooked Whole-wheat Pasta contain 6.9 times more Vitamin B1, 2.6 times more Vitamin B2, 28.3 times more Vitamin B3, 1.4 times more Vitamin B5, 6.3 times more Vitamin B6 and 9.2 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 300 calories of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Somen Japanese Noodles as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Somen Japanese Noodles vs Cooked Whole-wheat Pasta:

• 300 calories of Cooked Somen Japanese Noodles have 45.8 times more Sodium than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 7.9 times more Copper, 2.9 times more Iron, 23.7 times more Magnesium, 4.6 times more Manganese, 4.1 times more Phosphorus and 5.4 times more Zinc than Cooked Somen Japanese Noodles.
• 300 calories of Cooked Somen Japanese Noodles lack sufficient amounts of Magnesium and Zinc
• Both Cooked Somen Japanese Noodles as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Whole-wheat Pasta contain 7.2 times more Omega 6 and 1.3 times more Protein than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Somen Japanese Noodles provide inadequate amounts of Omega 6
• Both Cooked Somen Japanese Noodles as well as Cooked Whole-wheat Pasta provide inadequate amounts of Omega 3 in 300 calories.