Comparing Nutrients in 300 calories Dry Soba Japanese NoodlesVS Cooked Soba Japanese Noodles

Weight per 300 calories

Dry Soba Japanese Noodles

89.3g

Cooked Soba Japanese Noodles

303g

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 300 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%

300 kcal ▼

Macro Nutrients

Dry Soba Japanese Noodlesvs Cooked Soba Japanese Noodles

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.65%0.63g

Fat

0.31%0.3g

0.63 gvs0.3 g

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

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0.38%0.12g

Saturated Fat

0.18%0.058g

0.12 gvs0.058 g

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

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0.89%0.014g

Omega 3

0.38%0.006g

0.014 gvs0.006 g

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

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1.07%0.18g

Omega 6

0.52%0.088g

0.18 gvs0.088 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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51.3%66.6g

Carbohydrate

50%65g

66.6 gvs65 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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23%13g

Protein

27.4%15.3g

13 gvs15.3 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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35.7%0.43mg

Vitamin B1

23.7%0.28mg

Thiamine

0.43 mgvs0.28 mg

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

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8.93%0.12mg

Vitamin B2

6.06%0.079mg

Riboflavin

0.12 mgvs0.079 mg

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

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18%2.87mg

Vitamin B3

9.66%1.55mg

Niacin, nicotinic acid, niacinamide

2.87 mgvs1.55 mg

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

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17%0.85mg

Vitamin B5

14.2%0.71mg

Pantothenic acid

0.85 mgvs0.71 mg

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

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16.5%0.21mg

Vitamin B6

9.32%0.12mg

Pyridoxine

0.21 mgvs0.12 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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13.4%53.6μg

Vitamin B9

5.3%21.2μg

Folates and Folic Acid

53.6 μgvs21.2 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

3.13%31.3mg

Calcium

1.2%12mg

31.3 mgvs12 mg

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

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23%0.21mg

Copper

2.7%0.024mg

0.21 mgvs0.024 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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30%2.4mg

Iron

18%1.45mg

2.4 mgvs1.45 mg

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

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20%85mg

Magnesium

6.5%27.3mg

85 mgvs27.3 mg

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

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50%1.15mg

Manganese

49.3%1.13mg

1.15 mgvs1.13 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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32.4%227mg

Phosphorus

11%75.8mg

227 mgvs75.8 mg

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

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6.6%225mg

Potassium

3.1%106mg

225 mgvs106 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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47%707mg

Sodium

12%182mg

707 mgvs182 mg

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

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14%1.53mg

Zinc

3.3%0.36mg

1.53 mgvs0.36 mg

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

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0.17%6.14g

Water

5.98%221g

6.14 gvs221 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Dry Soba Japanese Noodles and Cooked Soba Japanese Noodles have similar amounts of Energy, Carbohydrate and Protein per 300 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 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Dry Soba Japanese NoodlesVS Cooked Soba Japanese Noodles

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: