Comparing Nutrients in 100 grams Cooked Soba Japanese Noodles VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Soba Japanese Noodles	19%	1%	80%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Cooked Soba Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	3.4% 99kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	1.03% 0.75g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	10.3% 3.9g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Soba 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	7.83% 0.094mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	7.15% 0.093mg	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	1.75% 7μg	5.25% 21μg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Soba Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	0.4% 4mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	0.89% 0.008mg	25% 0.23mg	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	6% 0.48mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	57.4% 1.32mg	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	3.57% 25mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	NA	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	1.97% 73g	1.67% 61.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Soba Japanese Noodles VS Cooked Whole-wheat Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Soba Japanese Noodles versus 100 g of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Soba Japanese Noodles vs Cooked Whole-wheat Pasta:

• 100 g of Cooked Whole-wheat Pasta contain 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 6.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Soba Japanese Noodles have insufficient amounts of Vitamin B9
• Both Cooked Soba Japanese Noodles as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Soba Japanese Noodles vs Cooked Whole-wheat Pasta:

• 100 grams of Cooked Soba Japanese Noodles have 15 times more Sodium than Cooked Whole-wheat Pasta.
• While 100 g of Cooked Whole-wheat Pasta contain 28.1 times more Copper, 3.6 times more Iron, 6 times more Magnesium, 3.5 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Potassium and 11.2 times more Zinc than Cooked Soba Japanese Noodles.
• 100 grams of Cooked Soba Japanese Noodles lack sufficient amounts of Copper, Potassium and Zinc
• Both Cooked Soba Japanese Noodles as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Whole-wheat Pasta contain 1.5 times more Energy, 18 times more Omega 3, 18.6 times more Omega 6 and 1.4 times more Carbohydrate than Cooked Soba Japanese Noodles.
• Both Cooked Soba Japanese Noodles and Cooked Whole-wheat Pasta offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Soba Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6