Comparing Nutrients in 100 calories Dry Soba Japanese NoodlesVS Cooked Soba Japanese Noodles

Weight per 100 calories

Dry Soba Japanese Noodles

30g

Cooked Soba Japanese Noodles

101g

Dry Soba Japanese Noodles have 3.4 times more energy per 100g than Cooked Soba Japanese Noodles. It has high energy density when compared to other foods. Cooked Soba Japanese Noodles having average energy density.

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

Macros Ratio

Protein Fat Carbs

Dry Soba Japanese Noodles

16%

82%

Cooked Soba Japanese Noodles

19%

80%

100 kcal ▼

Macro Nutrients

Dry Soba Japanese Noodlesvs Cooked Soba Japanese Noodles

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.22%0.21g

Fat

0.1%0.1g

0.21 gvs0.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g

Saturated Fat

0.06%0.019g

0.04 gvs0.019 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.3%0.005g

Omega 3

0.13%0.002g

0.005 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.36%0.061g

Omega 6

0.17%0.029g

0.061 gvs0.029 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22.2g

Carbohydrate

16.7%21.7g

22.2 gvs21.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.64%4.28g

Protein

9.13%5.1g

4.28 gvs5.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Soba Japanese Noodlesvs Cooked Soba Japanese Noodles

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

7.9%0.095mg

Thiamine

0.14 mgvs0.095 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.98%0.039mg

Vitamin B2

2.02%0.026mg

Riboflavin

0.039 mgvs0.026 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.97%0.96mg

Vitamin B3

3.2%0.52mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs0.52 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.68%0.28mg

Vitamin B5

4.75%0.24mg

Pantothenic acid

0.28 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.5%0.071mg

Vitamin B6

3.1%0.04mg

Pyridoxine

0.071 mgvs0.04 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.46%18μg

Vitamin B9

1.77%7.07μg

Folates and Folic Acid

18 μgvs7.07 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Soba Japanese Noodlesvs Cooked Soba Japanese Noodles

1.04%10.4mg

Calcium

0.4%4.04mg

10.4 mgvs4.04 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.6%0.068mg

Copper

0.9%0.008mg

0.068 mgvs0.008 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.8mg

Iron

6.06%0.48mg

0.8 mgvs0.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.73%28.3mg

Magnesium

2.16%9.1mg

28.3 mgvs9.1 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.7%0.38mg

Manganese

16.4%0.38mg

0.38 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.6mg

Phosphorus

3.6%25.3mg

75.6 mgvs25.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.2%75mg

Potassium

1.04%35.4mg

75 mgvs35.4 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.7%236mg

Sodium

4.04%60.6mg

236 mgvs60.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.63%0.51mg

Zinc

1.1%0.12mg

0.51 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.055%2.05g

Water

2%73.7g

2.05 gvs73.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Dry Soba Japanese Noodles have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Soba Japanese Noodles.
Both Dry Soba Japanese Noodles and Cooked Soba Japanese Noodles have similar amounts of Vitamin B5 per 100 kcal.
Both Dry Soba Japanese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

Dry Soba Japanese Noodles have 2.6 times more Calcium, 8.5 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 3 times more Phosphorus, 2.1 times more Potassium, 3.9 times more Sodium and 4.2 times more Zinc than Cooked Soba Japanese Noodles.
While Cooked Soba Japanese Noodles contain 36 times more Water than Dry Soba Japanese Noodles.
Both Dry Soba Japanese Noodles and Cooked Soba Japanese Noodles have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Dry Soba Japanese Noodles and Cooked Soba Japanese Noodles have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Dry Soba Japanese Noodles as well as Cooked Soba Japanese Noodles have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry Soba Japanese NoodlesVS Dry Somen Japanese NoodlesCooked Soba Japanese NoodlesVS Dry Somen Japanese Noodles

Compare Foods

Comparing Nutrients in 100 calories Dry Soba Japanese NoodlesVS Cooked Soba Japanese Noodles

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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