Comparing Nutrients in 500 calories Cooked Soba Japanese NoodlesVS Baked White Potatoes

Weight per 500 calories

Cooked Soba Japanese Noodles

505g

Baked White Potatoes

544g

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

Which food has more nutrients per 500 calories - Cooked Soba Japanese Noodles or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked Soba Japanese Noodles

19%

80%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cooked Soba Japanese Noodlesvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

0.52%0.51g

Fat

0.84%0.82g

0.51 gvs0.82 g

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

Find Cereals rich in Fat

0.3%0.096g

Saturated Fat

0.68%0.22g

0.096 gvs0.22 g

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

Find Cereals rich in Saturated Fat

0.63%0.01g

Omega 3

5.1%0.082g

0.01 gvs0.082 g

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

Find Cereals rich in Omega 3

0.86%0.15g

Omega 6

1.57%0.27g

0.15 gvs0.27 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

83.3%108g

Carbohydrate

88%115g

108 gvs115 g

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

Find Cereals rich in Carbohydrate

Sugars

11.5%8.3g

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

NA gvs8.3 g

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

Find Cereals rich in Sugars

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

Find Cereals rich in Fructose

Glucose

%3.42g

NA gvs3.42 g

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

Find Cereals rich in Glucose

Sucrose

%2.17g

NA gvs2.17 g

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

Find Cereals rich in Sucrose

Fiber

30%11.4g

NA gvs11.4 g

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

Find Cereals rich in Fiber

45.6%25.6g

Protein

20.4%11.4g

25.6 gvs11.4 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Soba Japanese Noodlesvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

39.6%0.47mg

Vitamin B1

21.7%0.26mg

Thiamine

0.47 mgvs0.26 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

10%0.13mg

Vitamin B2

18%0.23mg

Riboflavin

0.13 mgvs0.23 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

16%2.58mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.58 mgvs8.3 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23.7%1.2mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.2 mgvs2.1 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

15.5%0.2mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.2 mgvs1.15 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

8.84%35.4μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

35.4 μgvs207 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 mgvs68.5 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

Find Cereals rich in Vitamin E

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

Find Cereals rich in Vitamin K

Minerals

Cooked Soba Japanese Noodlesvs Baked White Potatoes

2.02%20.2mg

Calcium

5.43%54.3mg

20.2 mgvs54.3 mg

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

Find Cereals rich in Calcium

4.5%0.04mg

Copper

76.7%0.69mg

0.04 mgvs0.69 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

30.3%2.42mg

Iron

43.5%3.48mg

2.42 mgvs3.48 mg

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

Find Cereals rich in Iron

11%45.5mg

Magnesium

35%147mg

45.5 mgvs147 mg

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

Find Cereals rich in Magnesium

82%1.9mg

Manganese

44.7%1.03mg

1.9 mgvs1.03 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

18%126mg

Phosphorus

58.2%408mg

126 mgvs408 mg

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

Find Cereals rich in Phosphorus

5.2%177mg

Potassium

87%2957mg

177 mgvs2957 mg

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

Find Cereals rich in Potassium

Selenium

4.94%2.7μg

NA μgvs2.7 μg

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

Find Cereals rich in Selenium

20.2%303mg

Sodium

2.54%38mg

303 mgvs38 mg

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

Find Cereals rich in Sodium

5.5%0.61mg

Zinc

17.3%1.9mg

0.61 mgvs1.9 mg

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

Find Cereals rich in Zinc

9.97%369g

Water

11%410g

369 gvs410 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Cooked Soba Japanese Noodles vs Baked White Potatoes:

Cooked Soba Japanese Noodles have 1.8 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 5.7 times more Vitamin B6, 5.8 times more Vitamin B9 and more Vitamin C than Cooked Soba Japanese Noodles.
Both Cooked Soba Japanese Noodles as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Soba Japanese Noodles vs Baked White Potatoes:

Cooked Soba Japanese Noodles have 1.8 times more Manganese and 8 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Calcium, 17.1 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 3.2 times more Phosphorus, 16.7 times more Potassium and 3.1 times more Zinc than Cooked Soba Japanese Noodles.
Both Cooked Soba Japanese Noodles and Baked Whole White Potatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Soba Japanese Noodles have 2.2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 8.1 times more Omega 3 than Cooked Soba Japanese Noodles.
Both Cooked Soba Japanese Noodles and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cooked Soba Japanese Noodles as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Soba Japanese NoodlesVS Dry Somen Japanese NoodlesBaked White PotatoesVS Dry Somen Japanese NoodlesCooked Soba Japanese NoodlesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cooked Soba Japanese NoodlesVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Soba Japanese Noodles or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: