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

Weight per 300 calories

• Cooked Homemade Pasta: 242g
• Cooked Soba Japanese Noodles: 303g

Cooked Homemade Pasta has 1.3 times more energy per 100g than Cooked Soba Japanese Noodles. It has average energy density when compared to other foods. Cooked Soba Japanese Noodles having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Homemade Pasta or Cooked Soba Japanese Noodles?

Macros Ratio

	Protein	Fat	Carbs
Cooked Homemade Pasta	14%	7%	79%
Cooked Soba Japanese Noodles	19%	1%	80%

Macro Nutrients

	Cooked Homemade Pasta	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	50% 65g	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	19% 10.6g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Homemade Pasta	Cooked 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	36.7% 0.44mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	6.06% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	9.66% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.068mg	9.32% 0.12mg	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	26% 104μg	5.3% 21.2μg	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	Cooked Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	1.45% 14.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	2.7% 0.024mg	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	34% 2.73mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.06% 34mg	6.5% 27.3mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	49.3% 1.13mg	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	14% 97mg	11% 75.8mg	700mg per day for Men 19-50 years
Potassium	1.35% 46mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12% 179mg	12% 182mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	4.5% 167g	5.98% 221g	3700g per day for Men 19-50 years

Cooked Homemade Pasta VS Cooked Soba Japanese Noodles Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Homemade Pasta or Cooked Soba Japanese Noodles?

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

• 300 calories of Cooked Homemade Pasta have 1.5 times more Vitamin B1, 4.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.9 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• While 300 kcal of Cooked Soba Japanese Noodles contain 2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Cooked Homemade Pasta Made Without Egg.
• 300 calories of Cooked Homemade Pasta have insufficient amounts of Vitamin B6
• 300 calories of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Homemade Pasta Made Without Egg as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Cooked Homemade Pasta have 6 times more Copper, 1.9 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus and 2.5 times more Zinc than Cooked Soba Japanese Noodles.
• While 300 kcal of Cooked Soba Japanese Noodles contain 2.4 times more Manganese than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta and Cooked Soba Japanese Noodles contain similar levels of Sodium per 300 calories.
• 300 calories of Cooked Soba Japanese Noodles lack sufficient amounts of Copper and Zinc
• Both Cooked Homemade Pasta Made Without Egg as well as Cooked Soba Japanese Noodles lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Homemade Pasta have 22 times more Omega 3 and 12.5 times more Omega 6 than Cooked Soba Japanese Noodles.
• While 300 kcal of Cooked Soba Japanese Noodles contain 1.5 times more Protein than Cooked Homemade Pasta Made Without Egg.
• Both Cooked Homemade Pasta and Cooked Soba Japanese Noodles offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6