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Pollock vs. Soba — In-Depth Nutrition Comparison

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Important differences between pollock and soba

  • Pollock has more vitamin B12, phosphorus, vitamin B6, vitamin B3, magnesium, vitamin B2, and potassium; however, soba has more manganese.
  • Pollock's daily need coverage for vitamin B12 is 153% more.
  • Soba has a higher glycemic index than pollock.

The food varieties used in the comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Noodles, japanese, soba, cooked.

Infographic

Pollock vs Soba infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Soba
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +1128.6%
Contains more IronIron +16.7%
Contains more CopperCopper +650%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +968%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +1977.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pollock
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Soba
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +757.7%
Contains more Vitamin B3Vitamin B3 +674.3%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin B6Vitamin B6 +722.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +364%
Contains more FatsFats +1080%
Contains more OtherOther +333.3%
Contains more CarbsCarbs +∞%
~equal in Water ~73.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +415.4%
Contains more Poly. FatPolyunsaturated fat +1780.6%
Contains less Sat. FatSaturated fat -88.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pollock Soba
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pollock Soba DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 80%
Protein 23.48g 5.06g 37%
Phosphorus 267mg 25mg 35%
Cholesterol 86mg 0mg 29%
Vitamin B6 0.329mg 0.04mg 22%
Vitamin B3 3.949mg 0.51mg 21%
Magnesium 81mg 9mg 17%
Choline 91.6mg 17%
Sodium 419mg 60mg 16%
Vitamin B2 0.223mg 0.026mg 15%
Manganese 0.018mg 0.374mg 15%
Potassium 430mg 35mg 12%
Vitamin D 1.3µg 0µg 7%
Carbs 0g 21.44g 7%
Calcium 72mg 4mg 7%
Copper 0.06mg 0.008mg 6%
Vitamin D 51IU 0IU 6%
Zinc 0.57mg 0.12mg 4%
Polyunsaturated fat 0.583g 0.031g 4%
Vitamin B5 0.432mg 0.235mg 4%
Vitamin B1 0.054mg 0.094mg 3%
Vitamin E 0.28mg 2%
Fats 1.18g 0.1g 2%
Vitamin A 17µg 0µg 2%
Saturated fat 0.159g 0.019g 1%
Calories 111kcal 99kcal 1%
Folate 3µg 7µg 1%
Iron 0.56mg 0.48mg 1%
Net carbs 0g 21.44g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.134g 0.026g 0%
Tryptophan 0.263mg 0.072mg 0%
Threonine 1.029mg 0.177mg 0%
Isoleucine 1.082mg 0.195mg 0%
Leucine 1.908mg 0.33mg 0%
Lysine 2.157mg 0.214mg 0%
Methionine 0.696mg 0.072mg 0%
Phenylalanine 0.917mg 0.217mg 0%
Valine 1.21mg 0.249mg 0%
Histidine 0.691mg 0.119mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Pollock
5%
Soba
Minerals Daily Need Coverage Score
59%
Pollock
10%
Soba

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 86mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.14g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $7)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.